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CrossFit Main: 2 people work together inside same station for 2 min on/2 min offE2 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.Back squat x 3-5 reps + calories echo bike in remaining time Lvl6/5: goal would […]

REST DAY Mobility and Maintenance

Open Gym: 8am – 10am

CrossFit Main: E2 min x 12 min;1 snatch pull from floor + 1 snatch from knee* + 1 overhead squat=+ 2 – 3 jump tall- land tall box jumpsBuild from ~30-35% and add ~5-10% each set up to today’s solid heavy single complex

Teams of 2-3: AMRAP 20 min: P1. sandbag carry 100′ (length of pullup cage and backP2. 10 DDB bench pressP3. rest Lvl6/5: SB150/125, DB50/35#Lvl4/3: SB100/75, DB 35/25#Lvl2/1: SB75/50#, DB 20/15#

CrossFit WOD; For time (15 min cap)21 thrusters ~30% of FS21 pull ups15 thrusters ~40% FS15 chest-bar pull ups9 thrusters ~50% FS9 bar muscle ups*intention with this is heavier each set on thrusters and harder version of pull ups each round Lvl6/5: 95/65#,115/85, 135/95#, pullups, CTB, BMULvl4/3: 75/55#, 95/65, 115/75#, banded pullup, pullup, CTBLvl2/1: 45/35#,

CrossFit Main Burpee on 18.1AMRAP 20 min:8 toes-bar10 alt. DB hang clean and jerk14 DB facing burpees Rx: TTB, DB50/35#, 14 burpeeSc: hanging knee raise, DB35/20#, 12 burpee

CrossFit Main: Row/Bike intervals: EMOM x 40 min (10 sets) *you can attack this a few different ways, similar to Friday’s stimulus;

REST DAY Mobility and Maintenance

Open Gym: 8am-10am