Main – CrossFit Deadlift (10-8-6-4-2 Ascending weight. Quick reset/TnG ) Metcon (Time) Teams of 2 complete: (1 athlete works at a time): 35-25-15 of: Power Snatches, 95/65 Box Jump Overs, 24/20 Immediately followed by: 35-25-15 of: Goblet Squats, 53/35 Abmats Immediately followed by: 35-25-15 of: Wall Balls, 20/14 Burpees
Main – CrossFit Warm-up (No Measure) 3rds ABMATs x 10 Airsquat x 8 Sampson stretch x 30 sec Front Squat (EMOM 8 min: 3 reps each min, you pick the weight) Metcon (Time) For time: 10-8-6-4-2 Clean and Jerk, 135/95 2 rounds of “Cindy” after every set Cindy = 5 pull ups, 10 push ups,
Main – CrossFit (No Measure) Foam roll/stretch – 7 min then: 4rds Plank hold 60 sec, rest 60 sec Metcon (Time) “Fran” 21-15-9 Thrusters 95/65 Pull ups