1. Deadlift 8-8-5-5-3-3 2. EMOM x 20 1- 3 Cleans 2- 12/10 Cal Row 3- 12 1-arm DB Snatch 4-6-8 Chin-ups 5- Rest
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1. AMRAP 30 minutes of : 400m Run 15 Wall Balls 15 Burpees *rest 1 minute after each round
1. 4 sets of : Stiff Leg Deadlift x 10 reps Front Rack Step Ups x 10 reps Hamstring Curl x 12-15 reps Toes to Bar x 10 reps 2. For Time 60-50-40-30-20 Double Unders 30-25-20-15-10 Push ups
Tuesday 1. 4 sets of : Alternating KB Press 8-10 per arm One Arm Row 8-100 per arm Side Plank 30 second per side 2. In teams of 2 800m Farmers Carry *every time you hand of the KB’s to your partner each perform 10kb swings
1. Four Sets of: Front Squat x 3-5 reps Weighted Pull up x 2-4 reps Tall Box Jumps x 5reps 2. For Time “Crossfit Games Event 100(modified) 15-10-6 Thrusters (165/115) Chest to Bar Pull up
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