Everyday Athletes Now – CrossFit

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Back Squat (8×3 @65% EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 power snatch (135/95)

7 C2B

Power Snatch (4×1 @85%)

Snatch Pull (4×1 @105%)

Snatch Grip Deadlift (4×1 AHAP)

Everyday Athletes Now – CrossFit

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Push Press (4×3 @85%)

Metcon (3 Rounds for reps)

AMRAP 5 x 3rounds

20 hspu

20 db thrusters(50/35)

max cal row

rest 2:00 each round

Sumo Deadlift (3×9 ahap)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min Kipping Technique work

Metcon (Time)

5RFT

6 Muscle ups (c2b)

15 sit ups

500m row

Farmer’s Carry (5x 100′ HEAVY)

Everyday Athletes Now – CrossFit

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Back Squat (Work up to a heavy single around 90%)

Back Squat (5×3 @85%)

Squat Clean (7×1 @90%)

Metcon (Time)

3RFT

3 rope climbs

15 shoulder to overhead(135/95)

400m run

Everyday Athletes Now – CrossFit

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Metcon (Time)

For time:

400m run

30 goblet squats

20 burpees

Metcon (4 Rounds for reps)

AMRAP 4 x 4 rounds

25 front squats (135/95)

20 Box jumps

Max push-ups

Rest 2:00 between rounds

Romanian Deadlift (5×10 heavy)

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 pullups

15 squat jumps

30 du

Back Squat (8×3 @ 62.5% EMOM)

Metcon (Time)

3RFT

:30 bike sprint

10 front squats (185/135)

Power Clean (4×1 @ 80%)

Clean Pull (4×1 @100%)

Everyday Athletes Now – CrossFit

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Split Jerk (6×3 @70-80%)

Metcon (Time)

For time:

30/20 cal row

30 hspu

25/16 cal row

25 hspu

20/12 cal row

20 hspu

15/8 cal row

15 hspu

10/4 cal row

10 hspu

Sumo Deadlift (3×6 heavy)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10min Kipping work

Metcon (Time)

4RFT

100′ Walking Lunge (50’s/35’s)

30 Sit Ups

Metcon (4 Rounds for reps)

AMRAP 3 x 4 rounds

50m sprint (1 rep)

10 pushups

10kb swings (70/53)

rest 2:00

Everyday Athletes Now – CrossFit

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Back Squat (Work up to a heavy single (around 90%))

Back Squat (5×3 @82.5%)

Snatch (7×1 @80-90%)

Metcon (3 Rounds for reps)

Amrap 4 x 3rounds

15 bench press (70%)

15 ring dips

rest 1:00