Main – CrossFit


Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

10 Push ups

10 Ring Rows



A): Front Squat (70%x3, 80%x2, 90%x1+; E2M )

B): Weighted Dips (3×3 @ a 3RM int.; 1×3+ @ BW or Lighter Int.; )

First 3 sets, choose a weight or bands that would be a 3rm [in other words, heavier than last week]. Last set, go to BW or a little more band, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar. BIG SET!!!


C): Metcon (AMRAP – Reps)

EMOM x 14:00

odd – AMRAP

15 T2B

10 Deadlift 115/75# or 85/55#

5 Snatches (GTO)

even – rest
For those of you doing the Open on Saturday, this will give you the chance to work on a pace and strategy for game time.

Strength Accessory

Metcon (Weight)


A) Back Ext. – 12

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

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