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Main – CrossFit Weightlifting Front Squat (5×1 across at 90% ) Hang Squat Snatch (5×1 across at 80%) Metcon Metcon (Time) 5RFT: 12 KBS, 32kg/24kg 12 T2B 250m Row Metcon (Time) For ADV RX only to be done before the above WOD 20 Muscle ups for time* *rest 90 seconds every time you break

Main – CrossFit Weightlifting Floor Press (5-4-3-2-1 add weight each set) Metcon Black & Blue (Time) “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees

Main – CrossFit Weightlifting Back Squat (3×3, across) Sumo Deadlift (1×3, heavy) Metcon Metcon (7 Rounds for reps) EMOMx14 Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders Even: Rest Score is # of DU

Main – CrossFit Metcon 1: Heather (Time) Cash in: 800m Run, followed by: 5 Rounds 12 C2B 9 Squat Snatch, 95/65 6 Strict HSPU Cash out 800m Run 20 Burpees 2: Metcon (8 Rounds for reps) 4 Rounds NOT for time of: Max unbroken Muscle ups Max Bench Press, bodyweight There is no rest between

Main – CrossFit Weightlifting 1: Front Squat (5×5, across) Metcon 2: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# 3: Metcon (Time) Rowing 3x1000m, 3 minutes rest

Main – CrossFit Weightlifting Power Snatch (Power Snatch + Squat Snatch) Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes. Back Squat (EMOMx10 1 rep, across) Metcon Metcon (Time) 3 RFT: 60 DU 30 WB 20/14 15 DL 245/175

Main – CrossFit Weightlifting Jerk (Log your heaviest load) Metcon Metcon (Weight) EMOMx15 5 rounds of: Min 1 – 7 Push Jerks at 60% of best lift from #1 Min 2 – :45 second hollow hold Min 3 – 5 strict pull-ups**The Push Jerk can come off the rack.**

Main – CrossFit Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/135 200m Run after every round.

Main – CrossFit Weightlifting Front Squat (5×5, across) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersWomen’s RX Box Jump 20″ KB

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