Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5 rounds

15 pullups

10 goblet squats (53/35)

Front Squat (5×3 @80%+)

Metcon (Time)

3rft

20 wall balls

30 sit-ups

15 ring dips

Metcon (3 Rounds for reps)

3 rounds

2 min row for calories

Rest 1:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Walking knee hug/lunge

Walking quad pull/rdl

Walking lateral lunge

Inchworms

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 Squat Cleans (85/125)

6 Bar Facing Burpees

Squat Clean (5×3 @80%+)

Metcon (Time)

4rft

500/400m row

30 ohs(75/55)

Everyday Athletes Now – CrossFit

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Split Jerk (3×3 moderate,heavy,moderate)

Metcon (Time)

4 rounds

400m run

3 rope climbs(30 ring rows)

8 push Jerks (155/105)

Metcon (5 Rounds for reps)

Every 3 min for 15min

15 calorie row

15 front squats(135/95)

15 hand stand pu

Everyday Athletes Now – CrossFit

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Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Cash Out

Back Rack Lunge (4×6 Each |Leg AHAP)

1000m Row (Time)

Max Effort 1000m Row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

10 cal row

5 squat clean and Jerks (light wt)

Clean and Jerk (EMOM 10 x1@80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 20

100′ farmers carry(70/53)

50 du

20 hang Cleans(95/65)

15/10 cal row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

15 air squats

1:00 frog stretch

1:00 spiderman lunge hold each

1:00 hamstring stretch each

3 rounds

Lateral lunge x12

YTA x12

Pushup x12

Hip bridge x12

Shoulder Press (4×5 @75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

12 deadlifts (185/135)

15 push-ups

21 double unders

Metcon (Time)

5 rounds

15 sit-ups

100′ suitcase carry each side

10 ttb

Everyday Athletes Now – CrossFit

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Back Squat (5×3 @85%)

Metcon (Time)

12-10-8-6

Squat snatch(115/75)

Bar mu(pull up)

Lateral bar Burpees

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

16/12 cal row

Single arm overhead squat (50/35) (8 each arm)

Rest 2:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Lateral lunge x10

Band pull apart x15

PVC passthrough x15

Tempo air squat x10

Amrap 4

20 wall balls(20/14)

15 Burpees

Max cal row in remaining time

Snatch (6×2 @85%)

Metcon (Time)

6 rft

200m run

12 kb swing (70/53)

12 ctb

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

5 ttb

10 empty bar strict press

15 du

Behind The Neck Jerk (15min to find 1RM )

Metcon (Time)

3RFT

Row 30/18 cal

20 Box Jump overs

10 hspu

Metcon (5 Rounds for reps)

Every 3:00 for 15min

Run 200m

12 situps