“CrossFit Total”

Build to 1RM:
Strict Press
Back Squat
Deadlift

Strength/Skill

10:00 Max Distance Handstand Walk

Or…

10:00 Handstand Development

Conditioning

10 Rounds
200m Run
10 Toes to Bar (Fx: 7)
1 Rope Climbs

Strength

E2MOM 12
2 Clean Deadlifts + High Hang Power Clean + Power Clean (↑)

Conditioning

E2MOM 16
1: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
2: Rest
3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)
4: Rest

Working on Kipping/Butterfly Pull Ups? Join us at 6:45 PM tonight for our Skills Clinic to work on them!

Need to improve your core strength? Mariah will be coaching an Ab Attack class at 6:45 PM tonight!

Strength

4 Rounds
10 Each Arm High Plank Banded Lat Pulls
10 Each Arm High Plank Banded Pull Throughs
10 Russian Twists With :03 Hold in Center

Conditioning

4 Rounds
28 Russian Kettlebell Swings (32/24) (Fx: 24/16)
21 Sit Ups
14 Burpees Over the Kettlebell

Strength

EMOM 6
Power Snatch + Overhead Squat (↑)
Directly Into:
EMOM 6
Squat Snatch (↑)

Conditioning

“16.3”
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups