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CrossFit Main: AMRAP 20 min 10 Burpee-box jump overs, 5 wall walks*8 BBJO, 4 wall walks6 BBJO, 3 wall walks4 BBJO, 2 wall walks2 BBJO, 1 wall walkrest 1 min… Continue back to 10 BBJO, 5 WW…get as far as possible in 20 min. Lvl6/5: 24/20” jump, Open standard 10” from wall inside mark, 55/60” […]

CrossFit Main: Grenada 1983 AMRAP 20 min:Teams of 2:10 rope climbs (shared)45/25# carry 250m (both partners travel together, but share carrying the weight as needed)83 deadlifts (shared)135/95# (use one plate from DL for carry) *scale DL to ~30-40% of 1rm *more details on Grenada 1983https://en.wikipedia.org/wiki/United_States_invasion_of_Grenada

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 PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main AMRAP 15 min:I go, you go, full rounds5 toes-bar5 bar facing burpee10 alt arm DB hang snatch (5/5)

CrossFit Main: Partners alternate tabata for quality;:20 on x :10 off x 8 sets each (8 min)rope climb Lvl6: 15′ climbLvl5: 12′ climbLvl4: 12′ climb starting on 20” boxLvl3: 12′ climb starting on 24” boxLvl2/1: rope lowers

CrossFit Main: E2min x 20 min: Deadlift0-2: 5 Deadlift at 35%2-4: 4 Deadlift at 45%4-6: 3 Deadlift at 55%6-8: 2 Deadlift at 65%8-10: 1 Deadlift at 75%10-12: 1 Deadliftat 80%12-14: 1 Deadlift at 85-90%14-16: 1 Deadlift at 85-90%16-18: 1 Deadlift at 85-90%+18-20: 1 Deadlift at 85-90%+

CrossFit:A. strength warmup3 rounds not for time: no more than 15 min total: B. shoulder-overhead Christine3 rounds for time:500m r0w, 12 s-oh, 21 box jumps Lvl6:500m row, SOH135/95 24/20” jump (sub 8min 2k)Lvl5: 500m row, 115/85, 24/20” jumpLvl4: 400m r0w, 95/65, 20/18” jump (8-9 min 2k)Lvl3: 400m row,75/55, 20/15” jumpLvl2: 300m row, 65/45, any jump