5 Rounds for time:

– 10 thrusters (95/65)

– 10 box jumps (24/20)

– 10 weighted sit-ups (25/10)

– 100 m run

Form Work:

– Sumo Deadlift High Pull

– Medball Clean

– Clean

Metcon:

– Tabata overhead squat (resting in squat every 10sec.)

– 400 m run

* take the lowest rep count of all eight rounds and subtract it from your 400m time in seconds

Elements Class 3:

Push Jerk

Overhead Squat

Kipping Pullup

20 min AMRAP

5 Man Makers
10 Squats
15 Toes to bar
200m Run

Elements Class 2:

Deadlift

Push Press

Monthly Challenge: Max burpees in 2 min

Tabata

• Pullups

• Pushups

• Situps

• Squats

Intro to CrossFit. Front squat and back squat technique.

• 3 Rounds For Time:
• 10 KB Swings
• 10 Box Jumps
• 200 M Run

 

Eight rounds for time of:

• 185 pound Front squat, 5 reps
• 26 Ring push-ups