hcf

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

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