CrossFit

A: 4 Rounds

10.10 Deadlift; Rest 10 seconds
8-10 Ring Push Up @ 22X1 tempo
*Add weight plate to back if needed

B: 3 RFT

400m Run
16 Front Squats 60/42.5kg
16 Box Jumps 24/20″

*CV 24/18 Cal Assault or 500m Row instead of Run

Quick Fit

A: Row or Assault

5 x 2:00; Rest 30 seconds
*Hard Effort

B: 3 RFT (12:00 Cap)

50 Skips
21 Wallball Deadlifts
15 Wallball on Shoulder Alternating Lunges
9 Wallballs

WB Weight 9/6kg

C: Ring Plank 3 x 45-60s Holds

*Raise feet or put weight on back if needed

Olympic Lifting

A: 1RM Snatch

B: 4 x 5 Front Squat

C: 1 x 1 + 3 x 3 Barbell Bench Press

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