Main – CrossFit
Warm-up
Warm-up (No Measure)
Run
+
5 Min @ 65%
5 Slam Balls (30/20)
5 Slam Ball Burpee
5 Slam Ball Push Press
5 Bow and Bends
Gymnastics
Weighted Pulls Ups (Add Weight From Last Week)
RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls
Weightlifting
Close Grip Bench (3×3 @ 80%)
3×3 @ 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Min AMRAP @ 50%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 75%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 95%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
RX+
(155/115) = Same weight at “DT” Workout
Cool Down
10 PVC Pass Throughs
Samson Stretch
Cook Stretch