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CrossFit Main strengthE2:30MOM x 12:30 minBack Squatdirectly into: 3-5 TALL box jumps 0: 3x back squat @40%5x Tall box jump2:30 3x BS @ 50%5x BJ5: 3x BS @ 60%5x BJ7:30: 3x BS @ 70%5x BJ10: 3x BS @ 80%5x BJ12:30: AMRAP reps BS @ 90%

CrossFit Main AMRAP 30 min: *E5 min, including 0, run X meters5 pullups10 pushups15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possibleLvl5: *same as level 6, minus vest, kip pull ups if neededLvl4: 300m (sub 9 min mile) banded pull ups how you tested in, toe

CrossFit Main 2 person teams: AMRAP 18 min:Partners alternate each movement and rotate through for 18 min;10 toes-bar10 alt. arm DB snatch (5 each arm) *heavy if possible10 box jump overs Ex:Round 1: P1 does 10 ttb, P2 does 10 DB sn, P1 does 10 BJORound 2: P2 does 10 ttb, P1 does 10 DB

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main Teams of 2:AMRAP 20 min; one partner works at a time, but may switch out at anytime50 alt. arm DB snatch (partition as needed)1000m bike (partition as needed, 100m/200m/etc.) Lvl6/5: 50/35# Lvl4/3: 35/20 Lvl2/1: 20/12

CrossFit Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over row3: 5x PP @ 45%5x each side DB bent over row6: 5x PP @ 55%5x each side DB bent over row9: 5x PP @ 65%5x each side DB bent over

CrossFit Main Pacing drill; 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each

CrossFit Main strength E3min x 15 minodd min: power cleaneven min: DB reverse lunges 0: 5x power clean @35%5x each side DB reverse lunge3: 4x PC @ 45%5x each side DB reverse lunge6: 3x PC @ 55%5x each side DB reverse lunge9:2x PC @ 65%5x each side DB reverse lunge12: 1x PC @ 75%5x each

CrossFit Main EMOMx 30 min (10 sets)min 1: 100m runmin 2: 5-10 strict pullupsmin 3: 15-20 air squats*each min of work should take you ~:30-:40 to complete with ~:20-:30 rest Lvl6: unassisted and add 14-20# vest if possibleLvl5: unassisted- no vestLvl4: add banded assistance as neededLvl3: banded assistanceLvl2: ring rowsLvl1: ring rows/squat to ball