Everyday Athletes Now – CrossFit

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Box Squat (6×3 @ 80+%)

Split Squats (3×10 each side)

tempo 2:1

Metcon (Time)

4RFT

21 sumo dl high pull (95/65)

3 rope climbs

400m run

Everyday Athletes Now – CrossFit

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Bench Press (5×4 @85% of 2RM)

Push-ups (5×10 *from deficit)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

7 Deadlift (225/185)

50′ Farmers Carry (135/95)

7 Strict HSPU

Everyday Athletes Now – CrossFit

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Double-Unders (4x 1:00)

Metcon (10 Rounds for reps)

Every 2:00 for 20min

Run 200m

Max Situp

Metcon (Time)

4 rounds

25 Hip Circle Squats

25 Band Pull Aparts

25 Ring Rows

Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×3 AHAP)

Chest-To-Bar Pull-ups (5×6 STRICT)

tempo 2:1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Thrusters (95/65)

25′ handstand walk

Everyday Athletes Now – CrossFit

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Squat Clean and Jerk (x2 @75% EMOM for 16min )

Romanian Deadlift (5×10 heavier than last time)

Tempo 2:1

Metcon (Time)

3RFT

15 Clean and Jerk (135/95)

25 TTB

Everyday Athletes Now – CrossFit

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Box Squat (10×2 @62.5%)

rest :30-:60 seconds

Metcon (Time)

5RFT

7 Squat Snatch (135/95)

7 Muscle Ups (ctb)

THEN

Row 500m (only after last round)

Cash Out

Metcon (No Measure)

Sandbag Squats 4×10 (150/100)

Everyday Athletes Now – CrossFit

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Squat Snatch + Hang Snatch (x1 every 2:00 for 16 min AHAP)

Metcon (Time)

For Time:

15 shoulder to overhead (165/115)

15 bar facing burpees

30/20 cal row

10 shoulder to overhead

10 bar facing burpees

20/15 cal row

5 shoulder to overhead

5 bar facing burpees

10 cal row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 Min

Handstand Technique work

Good Mornings (3×25 )

Metcon (Time)

6RFT

200m Run

15 burpees

Rest 2:00

Cash Out

Warm-up (No Measure)

4 rounds

25 band tricep pressdowns

25 Banded Bicep Curls

25 Hip Circle Squats