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CrossFit – Sat, May 25 Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP X 30 40/30 Calorie Row 12 Deadlifts 10 Hang Cleans 8 Push Jerks 135/95

CrossFit – Fri, May 24 Metcon (Time) 50 DU – 50 Abmat sit-ups – 50 Cal Row 10 DB Front Squats 40 DU – 40 Abmat sit-ups – 40 Cal Row 10 DB Front Squats 30 DU – 30 Abmat sit-ups – 30 Cal Row 10 DB Front Squats 20 DU – 20 Abmat sit-ups

CrossFit – Thu, May 23 Floor Press (15-12-9-6-3) Rest 2 minutes btw sets Metcon (Time) 5 Rounds For Time: 400m Run 6 Strict Pull-ups 400m Run 15 Push-ups Time Cap 30 minutes RX kipping pull-ups

CrossFit – Wed, May 22 Deadlift (Build to heavy Single) 10 minutes to build to heavy single Hang Power Clean (Build to a heavy set of 5) 10 minutes build to heavy set of 5 Metcon (Time) 5 Rounds 5 Power Cleans 12/9 Calorie Bike Directly into….. 5 Rounds 5 Thrusters 200m Run Barbell 115/85

CrossFit – Tue, May 21 Metcon Strict Pull-ups 5-5-5-5-5 ADV RX weighted Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to

CrossFit – Mon, May 20 Shoulder Press (Build to a heavy single) 10 minutes to Build to a heavy single Metcon (Weight) Front Squat + Back Squat On the minute x 12 (6 Rounds): Minute 1: 3 Front Squat Minute 2: 6 Back Squat Perform at 65% of Front Squat Use same weight for front

CrossFit – Sat, May 18 Metcon (AMRAP – Rounds and Reps) TEAM OF 3 AMRAP 30: 75/60 Calorie Bike 60 Box Jumps 45 T2B 30 synchro DB Snatch 50/35 lbs. *One partner works at a time on first 3 stations *Synchro at top for DB Snatches

CrossFit – Fri, May 17 Front Squat (6×2 Climbing) On the 2:00 x 6 (2 front squats) add weight each set Metcon (Time) 50 Hang Cleans On the minute (starting at 0:00) 7 Bar Facing Burpees

CrossFit – Thu, May 16 Metcon (Time) Partner WOD 6 Rounds For Time: 10 Strict Pull-ups 20 KBS 24/16kg 200m Run

CrossFit – Wed, May 15 Metcon (Time) For Time: Cash In: 50/40 Calorie Bike 2 Rounds 30 Step ups 50 Wallballs 100 Abmat Sit-ups