A.
EOMOM 12 min
Hang clean, clean, front squat, jerk

B.
400m run
40 KB swings (53/35)
40 GHD su
2 rope climbs
20 KB swings
20 GHD su


Weekend preview:
CLOSED - we are hosting a CrossFit Level 1 Course this weekend.  See you on Monday at 9:00am for Murph!
 

A.
EMOM 10 min
10 push-ups
EMOM 10 min
15 squats
EMOM 10 min
5 CTB pu
EMOM 10 min
Row cal (18/14)

Friday preview:
A.
EOMOM 12 min
Hang clean, clean, front squat, jerk

B.
400m run
40 KB swings (53/35)
40 GHD su
2 rope climbs
20 KB swings
20 GHD su

A.
Bench press
5 x 5

B.
2 rds
800m run
50 double unders
20 pull-ups


Thursday preview:
A.
EMOM 10 min
10 push-ups
EMOM 10 min
15 squats
EMOM 10 min
5 CTB pu
EMOM 10 min
Row cal (18/14)

A.
20 min skill session

B.
Deadlift
5 x 5


Wednesday preview:
A.
Bench press
5 x 5

B.
2 rds
800m run
50 double unders
20 pull-ups

A.
Back squat
5 x 3

B.
4 sets
Clean Cluster
3.2.1

C.
30 GHD su


Tuesday preview:
A.
20 min skill session

B.
Deadlift
5 x 5

Mobility 4:00pm


Monday preview:
A.
Back squat
5 x 3

B.
4 sets
Clean Cluster
3.2.1

C.
30 GHD su

A.
In teams of 3 w/only 1 teammate working at a time:
5 rds
10 ring muscle-ups
20 deck squats
30 burpee box jumps (24/20)
400m run (together)
50 KB swings (62/44)
46 min time cap


Sunday preview:
Mobility 4:00pm
 

A.
Deadlift
5 x 1

B.
3 rds
20 GHD su
5 front squats (155/115)


Saturday preview:
A.
In teams of 3 w/only 1 teammate working at a time:
5 rds
10 ring muscle-ups
20 deck squats
30 burpee box jumps (24/20)
400m run (together)
50 KB swings (62/44)
46 min time cap

A.
Back squat
5 x 5

B.
20 pull-ups
30 wall ball (20/14)
40 lunge steps (65/45)
30 HSPU
20 pull-ups


Friday preview:
A.
Deadlift
5 x 1

B.
3 rds
20 GHD su
5 front squats (155/115)

A.
1600m ski
1600m row
1600m run


Thursday preview:
A.
Back squat
5 x 5

B.
20 pull-ups
30 wall ball (20/14)
40 lunge steps (65/45)
30 HSPU
20 pull-ups