Deadlift:
5 x 4 @ 80% of 2RM

AMRAP 15:
200m Medball Run 20/14
20 Overhead walking Single Arm DB Lunges 50/35, Fx:35/20
10 Deficit Handstand Push Ups 4″/2″ Fx: Handstand Push Ups (women to an ABMAT)

Clean Complex:
20 minutes to Find Heavy Complex
2 Hang Power Cleans+ 1 Power Clean + 1 Jerk

12 EMOM
ODD: 3-5 Muslce ups, Fx: Chest to bar pull ups + Ring Dips
Even: 5 Overhead Squats (ME) from the floor

Front Squat/Back Squat Cycle
6 x 3/6 @ 88%
Rest 2:00-3:00

21-15-9
Push Jerk 135/95, Fx:95/65
Toes to Bar
Burpees

“CrossFit Triathalon”
3 Rounds for time:
1000m Row
100 Double Unders, Fx: 100 singles
800m Run
compare: 8/16/2016

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Split Jerk
5 x 2 (ME)
*From the Rack

Tabata:
Kettlebell Swings 24/16, Fx: 16/12
Front Rack Lunges 24/16, Fx: 16/12
Sumo Deadlift High Pulls 24/16, Fx: 16/12
Abmat Situps
*Rotating movements every round
*32 total rounds/16:00