Warm Up
EMOM 5
5 thrusters
5 Romanian Deadlift
Strength
Back Squat- use your number established by CrossFit Total
5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80%
Rest 2 minutes
AMRAP @ 85%
Metcon
21 doubles
15 Thrusters (95#/65#)
9 MBC
21 doubles
15 Wallballs
9 MBC
21 doubles
15 Barbell Lunges
9 MBC
21 doubles
Warm Up
2 Rounds
10 step ups
10 ring rows
Skill
Multiply your 500m Row PR by 4
Preform a 2000m Row within 1:30 of this number
Metcon
26 calorie Row
26 pull-ups
26 1 Arm Hang DB Snatch
26 Box Jumps
Warm Up
2 rounds
5 1arm DB press
5 1arm lateral raise
5 HR Push-ups
Strength
Overhead Press- use your number established by CrossFit Total
5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80%
Rest 2 minutes
AMRAP @ 85%
Metcon
AMRAP 12
8 push-ups
12 Sit-ups
8 Push Press (75#/55#)
Warm Up
Roxanne
Skill
Divide your PR mile by 4
Perform 4 400m run at a faster pace
90 second rest between sets
Metcon
800m Run
Then AMRAP
6 KBs
6 burpee- box jump overs
10 minute cap
Warm Up
2 Rounds
15 banded GMs
10 Lateral band walk
Strength
Deadlift- use your number established by CrossFit Total
5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80%
Rest 2 minutes
AMRAP @ 85%
Metcon
21-15-9
Cleans (135#/95#)
K2E
Warm Up
Guided PVC Snatch
Strength
Snatch Balance
1-1-1-1-1-1-1-1
Metcon
“Isabel”
30 Snatch (135#/95#)
Warm Up
2 minutes Doubles
10 OHS
Strength
Tabata
Doubles
Sit-ups
Plank hold
Metcon
21-15-9
T2B
Box Jumps
Warm Up
2 minutes Doubles
10 OHS
Strength
Tabata
Doubles
Sit-ups
Plank hold
Metcon
21-15-9
T2B
Box Jumps
Warm Up
Roxanne
Metcon
“CrossFit Total”
1RM Deadlift
1RM Back Squat
1RM OHP
Warm Up
Dynamic Stretches
Shoulder Mobility
Skill
PR your 500m Row
Metcon
“Mel”
Teams of 2 or 3
AMRAP 15
15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees
