Fri

Main – CrossFit

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Main WOD

A: Deadlift (5 x 10 ; rest 60s)

B: Power Clean (5 x 3 ; rest 2 min)

C: Metcon (Time)

5 rounds for time of

8 box jumps

10 T2B

12 S2OH 115/75

12 min cap – scale to finish

Competition WOD

A: Front Squat (1 x 20 ; 1 x 15 ; 1 x 10 AHAP ; rest 3-4-b/t)

B: Metcon (AMRAP – Rounds and Reps)

@ 85% +-

20 min of

12 box jumps 24/20

24 DUs

12 S2OH 115/75

200m run

C: Handstand Walk (3 x max )

SWOD

S-: Metcon (Weight)

S-A.

Press

55%x5

65%x5

75%xAMRAP

55% 2xAMRAP; rest 2-3 minutes

S-B.

Single Arm DB Press

5×20; rest 60 seconds

*all 20 reps on 1 arm before switching sides

S-C.

3 sets: rest 2 minutes

Ring Pull-Ups x Max reps

S-D.

DB External Rotations 3×12 @40X0; rest 60

5-12lbs DB