Everyday Athletes Now – CrossFit

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Back Rack Lunge (3×5 each leg)

10 deficit push-ups each round

Back Squat (5×5 @77.5%)

Bench Press (5×5 )

Press grip

Metcon (Time)

For time

Run 200m

20 squat snatch(115/75)

Run 200m

Everyday Athletes Now – CrossFit

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Hang Clean and Jerk (x1 @90% every 2:00 for 12min)

Metcon (Time)

3RFT

20 double dumbbell deadlift (70/50)

run 200m

20 box jump overs

Sots Press (5×5)

front rack

**db if need be

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @90%)

Glute-Ham Raises (3×6)

10 zercher squats each round

Metcon (3 Rounds for time)

3 Rounds

20 sit ups

15 thrusters(115/75)

10 box step ups (35/15)

5 mu(c2b)

rest 2:00

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10 then x3 ahap every 3:00 for 12 min)

Deadlift (5×1 @85%)

Metcon (Time)

For Time

4 rounds

row 250m

15 burpees

10 ring rows

Everyday Athletes Now – CrossFit

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Front Rack Lunge (4x6each leg)

:30 plank each round

Back Squat (4×4 @85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 short rope climbs

4 hand stand pushup (deficit if you choose)

6 power cleans(185/115)

Everyday Athletes Now – CrossFit

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Hang Snatch (x1 @90% every 2 min for 12min)

Metcon (Time)

3RFT

25 TTB

15 push press(125/85)

5 sandbag to shoulder (150/100)

Snatch Grip Press (5×5)

Everyday Athletes Now – CrossFit

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DB Front Rack Lateral Squats (4×5 each side)

10 ring pushups each set

Back Squat (5×5 @75%)

Bench Press (5×5 heavier than last week)

**overhead press grip

Metcon (Time)

3rft (12min cap)

25 wall balls

2 rope climbs

50du

Everyday Athletes Now – CrossFit

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Hang Clean (x2 @85% every 2 min for 12 min)

jerk the last rep each round

Metcon (Time)

For time:

100′ walking lunge(50/35)

100 du

100 pushup

100 du

100′ lunge

Bottoms up KB Press (4×8)

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @87.5%)

Metcon (Time)

3RFT

6 muscle ups(c2b)

3 squat cleans (185/125)

4 mu

2 squat cleans

2 mu

1 squat clean

rest 2:00

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10 then x2 every 2:00 for 12min)

Clean Lift Off (5×3 ahap)

Metcon (Time)

4RFT

400m run

24 alt db snatch (50/35)

30 situps