Back Squat
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages

Amrap 6 x 2:
10 KB SDHP 32/24, FX: 24/16
10 Box Jumps 30/24 (32/26 at BCF), FX: 24/20
Rest 2:00 between Amraps

Team Work Warm up.
3 sets of:
15 Partner WBS
20 MB pass Sit Up
Rest :90 between sets

Partner WOD:
6 rounds (3 rounds each):
12-9-6:
Calorie Row
Burpees over the rower

Cap: 25 min

Strict Press
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages

8 min AMRAP:
8 OHS 115/80 Fx: 95/96
8 Chest to Bar pull-ups Fx: pull-ups

Rope Climb Technique
RX: 4 rounds of: 1 Legless + 2 standard
FX: 4 rounds of 3 Rope climbs
rest :90

10 Rounds For Time:
3 Squat Cleans 185/125, FX: 135/95
15 Double unders

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

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Deadlift;:
5@75%, 3@85 and 1+ @95%

4 rounds:
200m run
20 box jumps 24/20
20m handstand walk Fx: accumulate 40 seconds of handstand hold