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CrossFit – Sun, Apr 27 H Y R O X (Time) 2 Rounds 400m ski erg 400m Run 20 barbell thrusters 2 Rounds 400m Row 400m Run 30 Wallballs

CrossFit – Sat, Apr 26 Metcon (AMRAP – Rounds and Reps) Partner WOD: 6 Rounds For Time: 20 Pull-ups 20 DB Thrusters 20 DB Walking Lunge (hold DB’s at your side) 10 per leg DB 35/25

CrossFit – Fri, Apr 25 Deadlift (4 X 3 Add weight each set) 4 x 3 add weight each set Metcon (Time) For Time: ADV RX 20 Box Jumps or step ups (30/24″) 30 HSPU 40 T2B 30 HSPU 40 T2B 20 Box Jumps or step ups (30/24″) RX 30 Box Jumps or step ups

CrossFit – Thu, Apr 24

CrossFit – Wed, Apr 23 Back Squat (5 x 2 Climbing) In between sets 5 strict Pull-ups Metcon (Time) For Time: ADV RX 10 DB S2OH 20 Box Jumps or step ups 40 T2B 800m Row 40 T2B 20 Box Jumps or step ups 10 DB S2OH ADV RX: Box: 30/24″ DB: 50/35 RX Box:

CrossFit – Tue, Apr 22 Clean Pull (5×3 same weight across 100-110%) Every Minute On the Minute x 5 (3 reps) Goal is to work at a weight heavier than your 1RM same weight every set Clean and Jerk (6×3 same weight across) 6 x 3 Every Other Minute On the Minute If your form

CrossFit – Mon, Apr 21 Snatch Pull (5 x 3 EMOM 100-110% same weight ) Every Minute On the Minute x 5 (3 reps) Goal is to work at a weight heavier than your 1RM same weight every set Snatch (6 x 3 EOMOM same weight across) 6 x 3 Every Other Minute On the

CrossFit – Sun, Apr 20 H Y R O X (Time) 25 KBS 24/16kg 200m run 25 Wallballs 20/14lbs 300m Run 25 lunges 25lb plate 400m Run 100m farmers carry 24/16kg KB 200m Run 1000m Row 300m Run 1000m SkiErg 400m Run 25 KBS 24/16kg

CrossFit – Sat, Apr 19 Metcon (AMRAP – Rounds and Reps) Partner or solo AMRAP 30: 40 T2B80 Wallballs, 20 / 14 lb to 10/9 ft120 Push-ups Every 2 Minutes [Starting at 0:00]:200 Meter Run Score: Rounds + Reps

CrossFit – Fri, Apr 18 Metcon (5 Rounds for reps) 10-8-6-4-2 add weight each set TNG Try to start your set of 10 around 70% Score is total weight Metcon (Time) 50 Calorie Bike 200m Farmers Carry 50/35 20 Burpees to a target 1000m Run 100m Farmers Carry 10 Burpees to a target 800m Run