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Main – CrossFit Endurance Endurance (Time) For Time: 600m Row 600m Run 400m Row 400m Run 200m Row 200m Run Metcon WOD (Time) 5 Rounds: 12 Deadlifts 135/95 9 Hang Cleans 135/95 6 Jerks 135/95

Main – CrossFit ADV RX WOD 1, 2 & 3 ADV 1: ADV RX WOD 1 (AMRAP – Reps) Max Reps of: 4 min of Clean and Jerks 135/95 4 min of Rowing for Calories 4 min of Burpees rest ADV 2: ADV RX (Time) 2) For Time: 50-40-30-20-10 Wall balls 20/14 25-20-15-10-5 Box Jumps

Main – CrossFit Weightlifting Clean Complex (Work up to max effort) Work up to a max effort: Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)All one movement without putting the bar down. Metcon WOD #1 (AMRAP – Reps) 5 Min ARMAP: 5 unbroken Front Squats, 225/155 – from

Main – CrossFit Weightlifting Back Squat (40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 90%x MR) Metcon ADV RX (Time) 6x400m, on the 3 minute – attempt to hold the same pace for all six sets. 5 Rounds 20 Burpees 30 KBS, 32/24 40 Sit ups 50 Squats Rest Exactly 3 minutes between rounds. Skills AMRAP 10: 10-yard

Main – CrossFit Metcon ADV RX (Time) 6x400m, on the 3 minute – attempt to hold the same pace for all six sets. 5 Rounds 20 Burpees 30 KBS, 32/24 40 Sit ups 50 Squats Rest Exactly 3 minutes between rounds. Skills AMRAP 10: 10-yard unbroken HS Walk 10 Pistols (5/side) Metcon RX (AMRAP –

Main – CrossFit Weightlifting Power Snatch (Work up to 1 RM) Metcon “Squating Elizabeth” (Time) 21-15-9: Squat Cleans, 135/95 Ring DipsRest 3-4 hours before next WOD Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsIf you can do two WODs today take 3-4 hours between WODs. If you can only do one then pick

Main – CrossFit Weightlifting Deadlift (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR) Add 10lbs to your max. Work off of 90% max. Endurance 2 Rounds: 500m Row 400m Run Rest exactly 2 minutes between rounds. Metcon WOD (Time) 5 Rounds 10 V-ups 10 Ground to Overhead 95/65

Main – CrossFit Weightlifting Push Press (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR) Work off of your 90% max. Last set get MR. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsgirl RX weight is 35#

Main – CrossFit Weightlifting Clean Complex (Work up to a heavy Set of: SC + FS + Jerk) Work up to a heavy set of: Squat Clean + Front Squat + JerkThe entire set is done without dropping the bar. You can push jerk or split jerk. Metcon WOD (AMRAP – Reps) 3 rounds 45

Main – CrossFit Weightlifting Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR) Work off of your 90% max. Metcon WOD (Time) 5 Rounds: 10 T2B 8 Thrusters 95/65 12 Front Rack Lunges 95/65 200m Run