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CrossFit: Main: 20 min clock;P1. Back rack carry from rack-rack (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2. sled drag out 50m, sled drag back 50′then switch spotsP3. Rest Lvl6: sled 4×45/2×45, 100% BS carry weightLvl5: sled 4×35/2×35, 90%Lvl4: sled 4×25/2×25, 80%Lvl3: sled 4×15/2×15, 70%Lvl2: sled 4×10/2×10, 60%Lvl1: sled 2×10/1×10, […]

CrossFit: Main:Teams of 2: Max distance row in 20 min.P1. Row distanceP2. while P1 is rowing, P2 holds sandbag in bear hug position*rowing distance may ONLY be accomplished while the partner is holding SB in a bear hug position.**partners may switch out at anytime Lvl6: 150/125Lvl5: 125/100Lvl4: 100/75Lvl3: 75/50Lvl2: 50/30Lvl1: 30/20

CrossFit Main:Bench press + DB bent over rowE3minx 15 (6x)0: 5 bench press x 35% of 1rm PP ERROR! 3: 5 bench x 45% + 5 BOR6: 5 bench x 55% + 5 BOR9: 5 bench x 65% + 5 BOR12: 5 bench x 75% + 5 BOR15: AMRAP bench x 85%bonus: +5 BOR

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit: same flow as a few weeks ago, but fewer reps/heavier; A. E3 min x 5 sets (15 min)4 back squats + 1 front squats at 80-90%% of 1rm FS weight.*goal is 5-10% heavier than you performed 2 weeks ago. B. 3 sets for quality:8-10 single leg KB RDL each leg10-15 glute bridge (db/kb/bb):45 each

CrossFit “Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes

CrossFit Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Lvl 6: walk 10′ incrementsLvl 5: walk 5′ incrementsLvl4/3: wall/box hand releases, increments of 10 each min.Lvl2/1: bear crawl walk, 10′ increments

CrossFit Main:AMRAP 20 min; Teams of 3:P1: 4 alt. side sandbag-shoulders (2/2)P2: 50m. sled push (25/25)P3: Rest Lvl6: 150/125, same sled weight you have been using the last few weeksLvl5: 125/100, same sled weightLvl4: 100/75, same sledLvl3: 75/50, same sledLvl2: 50/30, same sledLvl1: 30/20, same sled

CrossFit Main:Teams of 2;30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team 10-20 min: max distance rowpartners rotate through working 1 at a time of rowing