CrossFit

Strength

Strict Chin-ups: 4 x submax. Rest 90s.

– These are done BW or Partner Assisted Chin-ups

– Goal: 4 challenging work sets 2-3 reps short of failure. Denote TOTAL reps achieved.

Metcon

For time with a 20/10# vest:

40-30-20-10

Hand Release Push-ups

Air Squats

*400 Meter Run after each completed round

Spark

Core:

Straight Leg Hip Raise to Ceiling 3 x 10

Side Plank Hip Dips 3 x 12 (each)

Hollow Hold 3 x :30

Rest :30 – :60 b/w sets

10:00 CAP

Metcon:

AMRAP 18

1 DB Manmaker 40/25

20 Double-unders

1 Rope Climb

2 DB Manmakers

40 Double-unders

2 Rope Climbs

3 DB Manmakers 

60 Double-unders

3 Rope Climbs

4 DB Manmakers

80 Double-Unders

4 Rope Climbs

Etc…

Masters

Strength

SA OH KB Press x 10

Banded Row Rotate Press x 15

SA KB Row x 12

Metcon

AMRAP 12 

Increasing by 2 each round

2 DB Power Clean #40/25

2 Push Press

2 Wall Balls