Main – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Push Press (5 @ 65%, 75%, 5+ @ 85%)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Snatch Pull (3*5 @ 90% snatch)

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets of:

DB Push Jerk x 6-8 reps

Rest 45-60 seconds

Farmer’s Carry x 2 shuttle run laps

Rest 45-60 seconds

B.

Two sets for max reps/calories:

2 minutes Row for Calories

Rest 2 minutes

2 minutes Dumbbell or Kettlebell Man-Makers

Rest 2 minutes

2 minutes of Push-Ups