Skill: 10 min Being Upside down Then EMOM 8 HSPU/stand Metcon: AMRAP 7 H.S.P.U (asc by 1’s) Jump squats(asc by 2s) rest 2 min AMRAP 7 10 strict press 12/9 cal AB

Skill: The Squat Clean 15 min to build to a heavy single Metcon: cap at 15 min “Jrods Delight” 75 squat cleans @ 50-60%*top of every minute 4 lateral burpees Post wod Mob: foam roll barbel quad smash

Skill: Dubs practice then2 min max dubs Metcon: EOMOM 12 min 1) 35 dubs min 2) 12/9 cal row min 3) 15 goblet sq. Rest 5 min EOMOM 12 min 1 ) 35 dubs min 2) 15 wall balls min 3) 15 KBS (mod)

9:30 AM AMRAP 15 2 pull ups 2 wall balls 2 cal AB asc by 2s rest 6 min AMRAP 15 2 BBJO 1 heavy clean (185/135) asc by 2/1

EMOM 12 1 snatch +1 hang snatch +1 o.h.s*add weight on round 3/6/9 Metcon: 21-15-9hang sn @ (75% of complex) Lateral burpees

Tabata core x 2 Planksit ups Plank Hollow rocks E4MOM16 21 KBS 15/12 cal AB 9 burpees

Strength/Skill: 20 min T.G.U 2 x 3 light 2 x 2 mod 2 x 1 heavy Strength ca$h out 10 wall walks Metcon: 3RFT20/17 cal row12 DB hang sn. (6L 6R) 12 DB thrusters

Cardi Test:100 cal AB Strength: 15 min Back Rack Step ups to knee height4 x 10 building Metcon: AMRAP 62 BBJO (asc by 2s)3 KBS mod (asc. by 3s)

Strength: 20 min 4 sets building 3 strict press + 6 push press + 9 push jerks Metcon: cap 20 min “Money Order” Ca$h In100 Dubs/200 singles 4 RFT21 sit ups15 S.T.O9 push ups Ca$h Out100 dubs/200 singles

9:30AM Bear Complex 10:30 Comp class

Page 6 of 107 1 4 5 6 7 8 107
Logo_footer   
     © 2016 Crossfit Together 1587 Hyde Park Avenue | Hyde Park, MA

Developed by DDL Advertising