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CrossFit Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. TWO OPTIONS: A.Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) B. Harder version: Trad. Tabata :20 on x :10 […]

CrossFit 30-minute AirBike; every 3 minutes, including 0 get off and complete 200′ bearhug carry (down and back two times on pullup rig) Lvl6: 150/125# sandbag (sub 70/53# double KBs in front rack) Lvl5: 125/100# SB (sub 53/44KBs) Lvl4: 100/75# SB (sub 44/35KBs) Lvl3: 75/50# SB (sub 35/26KBs) Lvl2: 50/30# sandbag (sub 26/18 double KB

CrossFit Main: 2 people work together inside same station for 2 min on/2 min off E2 min x 20 min (10 rounds total/5 rounds each) Partners alternate rounds so each person will work for 2 min, followed by rest for 2 min. (same flow as last weeks squats, but this week with cleans + rowing)

CrossFit Main: Teams of 2 (separate work however, with only 1 person working at a time) 17.1 for time w/20 min cap. 10 alt. arm DB snatch 15 box facing burpee box jump overs 20 alt. arm DB snatch 15 burpee over box 30 alt. arm DB snatch 15 burpee over box 40 alt. arm

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: Team ‘Kelly’ (25 min cap)2 person teams; Team mates run together, but can partition WB/Box jump reps as needed5 rounds for time:400m run30 box jump ups30 wallball Lvl6/5: 400m run (sub 10 min mile), 24/20” box, WB 20/14# 10/9′Lvl4/3: 300m run (10-11 min mile), 24/20′ jump or step, WB 20/14 9/8′Lvl2/1: 200m run

CrossFit Main: 12 min AMRAP2 wall climbs6 KB goblet reverse lunges (3 each leg)12 KB heavy russian swings Lvl6/5: full wall climb (Rx open standard), KB70/53#Lvl4/3: partial wall climb (scaled open standard), KB 53/35#Lvl3/1: box climb, KB 35/26#

CrossFit Main: 20.2 crossover mashup Teams of 2, 1 person works at a time, split work however;AMRAP 20 min:4 double DB thrusters6 toes-bar24 crossover single unders* look to scaling for differences in levels Lvl6/5: DB50/35, TTB, single+cross=1Lvl4/3: DB35/20, hanging knee raise, single + cross = 2Lvl2/1: DB20/12, abmat situps, 24 single unders

CrossFit Main: Teams of 2 AMRAP 30 min: max distance row*Partners share time to complete max distance, and can share burpees over rower, score at end is total meters in the 30 min.Every 3 min (including at 0) stop and perform 10 burpees over rower