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REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: ‘Sugar Free Granola’https://www.type1takedown.com/the-wod 5.7 rounds for time; (last round is partial round for the 0.7)400m run/row4 KB facing burpees12 American KB swings4 KB facing Burpees4 bar muscle ups/CTB/pullups Lvl6/5: 400m, KB 53/35#, bar muscle upLvl4/3: 300m, KB 35/26#, CTBLvl2/1: 200m, KB 26/18#, pullup/ring row

CrossFit Skill: DB snatch Lvl6/5: 50/35# Lvl4/3: 35/20 Lvl2/1: 20/12

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 5 min (including at 0) stop and perform 10 burpees over rower

CrossFit Main AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add weight each round (suggestion is to add 10-25# max each set)P3: 10 barbell bench press *begin with an empty bar and add weight each round. (make small jumps here as

CrossFit Main: Front Squat + box jump E3min x 15 (6x)0: 5 FS x40% +3-5 jump tall box jumps3: 5 FS x50 +3-5 BJ6: 5 FS x 60 +3-5 BJ9: 3 FS x 70 +3-5 BJ12: 3 FS x80 +3-5 BJ15: AMRAP FS x90 +3-5 BJ

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit A. Clean skill development; 3x each; B. Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps 2:30 5x CLEAN @ 45%5x BJ5: 5x Clean @ 55%5x BJ7:30: 5x Clean @ 65%5x BJ10: 5x Clean @ 75%5x BJ12:30: AMRAP reps Clean @ 85%