7×2 Power Clean
5×3 Back Squat
100 Push Ups (As Quickly As Possible)
7×2 Power Clean
5×3 Back Squat
100 Push Ups (As Quickly As Possible)
5 Rounds
400 Meter Run
20 Overhead Lunges (45/25)
10 Toes To Bar
STRENGTH – 7 Minute EMOM
Push Press (+) 1 Split Jerk
METCON – 5 Rounds
15 Kettlebell Swings (53/35)
15 Wallball Shots
STRENGTH- 10 Minute EMOM
1-Power Snatch (+) 1-Hang Snatch
METCON-10 Minute AMRAP
10 -Dumbell Power Snatches (70/50)
10 – Push Ups
5 – Broad Jump (6’/4′)
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
STRENGTH
7×1 Front Squat
METCON- Diane
21-15-9
Deadlift (225/155)
Handstand Push Ups
STRENGTH
7×1 Split Jerk
METCON: Jackie
1000 Meter Row
50 Thruster (45/35)
30 Pull Up
STRENGTH
7×1 Squat Clean
METCON- Grace
30 Clean & Jerks (135/95)
1000 Meter Row
30 Handstand Push-ups
1000 Meter Run
CASH OUT
100 Sit Up (AQAP)
STRENGTH- Back Squat 5×2
METCON- Isabel
30 Power Snatches (135/95)