Everyday Athletes Now – CrossFit

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Power Clean (5×5 70%)

Split Jerk (5×5 70%)

Push Press (3×5 70%)

Metcon (Time)

For time:

15-10-5

KB swing (53/35)

Ttb

800m wall ball run (20/14)

5-10-15

Kb swing (53/35)

Ttb

Everyday Athletes Now – CrossFit

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Metcon (6 Rounds for weight)

Emom 6

3 power cleans + 3 front squats + 3 push Jerks (155/105)

Metcon (4 Rounds for reps)

Amrap 3

21 calorie row

21 erg burpees

Max thruster (75/55)

Rest 3:00

Amrap 3

18 calorie row

18 erg burpees

Max thruster (95/65)

Rest 3:00

Amrap 3

15 calorie row

15 erg Burpees

Max thruster (115/80)

Rest 3:00

Amrap 3

12 calorie row

12 erg Burpees

Max thruster (135/95)

Everyday Athletes Now – CrossFit

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Sumo Deadlift (Work up to a heavy 3)

Metcon (Time)

For time

2 rounds

60 du

15 DB/KB clean and jerk (55/35)

Rest 2:00

40 du

10 DB/KB clean and jerk (55/35)

Rope climb technique work

Rope climb txhnique with 3-5 rope climbs

Everyday Athletes Now – CrossFit

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Power Clean (5×4 80%)

Split Jerk (5×3 80%)

Push Press (3×4 80%)

Metcon (AMRAP – Reps)

Amrap 7

Power snatch (115/80)

EMOM: 7 wall balls(20/14)

Wallballs start at 0:00

Everyday Athletes Now – CrossFit

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Snatch (3×1 90%)

Snatch Pull (4×3 105%)

Back Squat (5×5 83%)

Metcon (Time)

3RFT

50 air squats

7 ring rows

7 ring dips

10 hang Power Cleans (135/95)

Everyday Athletes Now – CrossFit

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Metcon (Time)

Teams of 2

Teams may split up reps however, but tire flips and sprints must be done together.

100 burpee over partner

50 tire flips

100 m sprint

50 thrusters (95/135)

100 m Sprint

50 hang power cleans (95/135)

100 burpee over partner

50 tire flips