| Monday | Snatches | |
| Tuesday | Gymnastics and Partner Rowing Metcon | Free CrossFit Class at 630pm Click Here to Sign Up NOW |
| Wednesday | Back Squats | |
| Thursday | Interval Conditioning and Push Jerks | |
| Friday | Deadlifts | |
| Saturday | Power Cleans | Free Rope Climb Clinic at 10:00AM/ $10 drop in for non-members |
| Sunday | Bench Press and Pendlay Row Test |
Strength:
E3MOM 15
5 Snatches (ME)
Can be power or squat snatches.
Conditioning:
AMRAP 9
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Overhead Squats (85% of best snatch weight)
