
CROSSFIT
SKILL WORK
Every Minute For 3 Minutes
3 False Grip Ring Rows
Every Minute for 3 Minutes
2 Low/High Ring Transitions*
Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions
METCON
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jump ATWOs 20/16″
3 Muscle Ups*
BOOT-CAMP
5 x 3 min
30/60 Double Unders/Single Unders
20 Sit Up
10 KB Snatches
2 min rest between rounds 20 glute bridges in rest time
BARBELL
Hang Snatch
70-75-80-75-70-75-80-85-80-85