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Main – CrossFit Metcon Dubai (Time) For time: 400m run 30 Front Squats 155/105 400m run 30 Hang Cleans 155/105 400m run 30 Squat Cleans 155/105 400m run

Main – CrossFit Weightlifting Bench Press (2 Rep Max) Team Bench Press: Class Average Bench press for 2 Rep max Bench Press. This will be the total weight divided by the number of people in class i.e. If only 2 people are in class for example Brandon does 2 reps at 250 and Kim does

Main – CrossFit Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,

Main – CrossFit Weightlifting Front Squat (10-8-6-4-2 Front Squats -increase weight every set) Metcon Metcon (Time) For Time: 50-40-30-20-10 Wall Balls 100-80-60-40-20 Double unders

Main – CrossFit Metcon Death by Power Clean, 155/105 (AMRAP – Rounds and Reps) Death by Power Clean, 155/105 – RX will start with 155/105 and give it everything you have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over. – If you are unable

Main – CrossFit Weightlifting WOD is first today then strength. Back Squat (5×5, across) Metcon 1: Metcon (Time) 30 Chest-to-Bar Pull-Ups 400m Row 15 Overhead Squats (135/95) 800m Row 15 Overhead Squats (135/95) 400m Row 30 Chest-to-Bar Pull-UpsWOD is first today then strength. ADV RX after the WOD 3: Metcon (Weight) EMOMx10 Odd: 3 TnG

Main – CrossFit Weightlifting Clean and Jerk (EMOM) EMOMx9: Min 1: 3 reps at 50# under PR Min 2: 2 reps at 40# under PR Min 3: 1 reps at 30# under PR Repeat 2 more times Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull

Main – CrossFit Metcon 9/11 (Time) 2001m Row 11 Box Jumps 11 Thrusters 135/95 11 Burpee C2B 11 Power Cleans 135/95 11 HSPU 11 KBS 32/24 11 T2B 11 DL 275/195 11 Push Jerks 135/95 2001m Run

Main – CrossFit Weightlifting 1: Back Squat (3×3, across) 2: Deadlift (10-8-6-4-2, climbing) Metcon 3: Metcon (Time) Row 4x750m, 1:30 Rest

Main – CrossFit Metcon Metcon (Time) Sprints 200m Run, rest equal time 400m Run, rest equal time 600m Run, rest equal time Repeat this cycle for three rounds. ADV RX after the WOD Only if there is time to complete or come to a later class time. Metcon (Time) 3 RFT 25m KB Front Rack