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CrossFit – Sat, May 10 Metcon (Time) Partner WOD 60 Double DB Box Step ups 20″ 90 T2B 120 DB S2OH DB 50/35

CrossFit – Fri, May 9 Metcon (AMRAP – Reps) 5 Rounds x AMRAP 2: 5 Strict Pull-ups Bike in remaining time 5 Rounds x AMRAP 2: 60 DU Row in remaining time 5 Rounds x AMRAP 2: 30 AbMat sit-ups Row in remaining time 5 Rounds x AMRAP 2: 100m Farmers carry 35/25lbs DB Row

CrossFit – Thu, May 8 Back Squat (Build to a heavy set of 2) Metcon (AMRAP – Rounds and Reps) For Time: AMRAP 10: 3 Front Squats 185/125 10 Bar Facing Burpees RX 155/105

CrossFit – Wed, May 7 Floor Press (5 x 2 Climbing) 5 x 2 climbing Metcon (AMRAP – Rounds and Reps) Partner Up AMRAP 30: 30/24 Calorie Row 30 Wallballs 20/14 30 Box Jumps 24/20″ goal is 6-8 rounds

CrossFit – Tue, May 6 Clean Pull (6 x 1 EMOM climbing to 110%) Clean and Jerk (6 x 1 EOMOM Climbing) Start your first working set around 65% Metcon (Time) 5 Rounds For Time 400m Run 8 Power Cleans 155/105

CrossFit – Mon, May 5 Snatch Pull (EMOM 6 x 1 climbing to 110%) Snatch (EOMOM 6 x 1 climbing) Start your first working set around 65% Metcon (Calories) 3 Rounds For Reps 4 minute Bike 1 minute to get 5 Strict Pull-ups 4 minute Row 1 minute to get 5 Strict Pull-ups

CrossFit – Sun, May 4 H Y R O X (Time) 2 Rounds 400m ski erg 400m Run 20 KBS 24/16 2 Rounds 400m Row 400m Run 30 Wallballs 20/14

CrossFit – Sat, May 3 Metcon (Time) Partner WOD 5 Rounds For Time: 800m Row 20 Thrusters 65/45 20 Pull-ups 20 Single Arm DB S2OH (50/35)

CrossFit – Fri, May 2 Deadlift (9 X 2) 9 x 2 5 x 2 Climbing directly into 4 x 2 back down in weight to your first set of 2. For example Set 1: 135 Set 2: 155 Set 3: 165 Set 4: 175 Set 5: 185 Set 6: 175 Set 7: 165 Set

CrossFit – Thu, May 1 Back Squat (9 x 2) 9 x 2 5 x 2 Climbing directly into 4 x 2 back down in weight to your first set of 2. For example Set 1: 135 Set 2: 155 Set 3: 165 Set 4: 175 Set 5: 185 Set 6: 175 Set 7: 165