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Main – CrossFit Weightlifting Power Snatch (EMOM for 10min: 2 Snatches) Metcon Metcon (Time) 4 RFT 400m Run 35ft Front Rack Walking Lunge, 135/95 Extra work if you want an after WOD Metcon (No Measure) 3 Rounds Minute 1: Sprint 50 Meters Minute 2: Sprint 100 Meters Minute 3: Rest

Main – CrossFit Weightlifting Shoulder Press (EMOM 10min: 2 Strict Press ) Coaches please make sure athletes are not using their legs. Pick a weight you can do all 10×2. Most likely you will be around 75% Metcon Metcon (AMRAP – Rounds) Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters,

Main – CrossFit Weightlifting Back Squat (10×2 70%) Metcon Charlie Brown (Time) 3 rounds of: 15 Overhead Squats (135, 95#) 30 Abmat Sit-ups 45 Kettlebell Swings (24/16kg)

Main – CrossFit Metcon Metcon (Time) Partner WOD 100 push-ups 100 pull-up 100 KBS 24/16kg 100 DU 100 sit-ups 100 slamballs 100m prowler push 90/45 Split the reps however needed between two people. One person works at a time.

Main – CrossFit Weightlifting Deadlift (EMOM 12min: 5 DL 60%) Metcon Metcon (Time) 30-20-10 Power Snatch 95/65 Row (Calories)

Main – CrossFit Weightlifting Floor Press (1 x 20) Warm-up 50%x5, 65%x5, 75%x5 Metcon Metcon (Time) 400m Run 25 burpees 400m Run 25 sit-ups 400m Run 25 push-ups 400m RunSTRETCH

Main – CrossFit Weightlifting Front Squat (EMOM 6 Min: 2 Front Squats) Metcon Metcon (Time) 5 rounds: 3 Rope Climbs 10 Thrusters, 135/95 10 Power Cleans, 135/95 100m run Scaled rope climbs: 9 pull-ups

Main – CrossFit Weightlifting Back Squat (1X5@60%, 1X5@65%, 2X5@70%) Metcon Metcon (Time) 21-15-9 T2B Burpee Power Snatch, 75/55 Box Jump, 24/20″

Main – CrossFit Gymnastics Chest-To-Bar Pull-ups (7 x 10 with 1 min break between sets) Metcon Metcon (Time) ADV RX 3 Rounds 7 Muscle ups 11 Thrusters, 155/105 RX 3 Rounds 10 C2B 11 Thrusters, 155/105

Main – CrossFit Weightlifting Deadlift (EOMOM 14min: 5 back Squats) EMOMx14 EVEN: 5 Deadlifts – you choose the weight ODD: 10 T2B Metcon Metcon (Time) 3 RFT: 75 Double unders 50 Air Squats 400m run Scaled: 200 singles