Thursday 1. 4 sets of: Bench Press x 6-8 One arm bent over row x 8-10 2. EMOM x 12 minutes 1- 12 KB Swings+1 Burpee Box Jump Over 2- 11 KB Swings+2 Burpee BJO 3- 10 KB Swings+ 3 BJO *Turn into AMRAP if unable to stay on the minute
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1. Behind the neck Split Jerk 2RM 2. “Nancy” 5 Rounds For Time 15 Overhead Squats(95/65) 400m Run
Tuesday 1. Every 90 seconds for 12 minutes Deadlift x 3 @75% 2. In Partner with only one working at a time complete: 400m Front Rack KB Carry 100 Dumbell Snatch (70/55) 100 Handstand Push ups 800m run **both run at the same time
Friday 1. The Other CrossFit Total 1RM Clean 1RM Bench Press 1RM Overhead Squat
1. 3 Rounds of With a constantly running clock, every 3 minutes complete 1- 400m Run 2- 500m Row 3- 800m Bike 4- 20 Bar Facing burpees
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