May 20, 2019

CROSSFIT
Strength
Back Squat (5×5)
Increasing
Metcon (Time)
42 Cal Bike
21 Ground to Overhead
30 Cal Bike
15 GTO
18 Cal Bike
9 GTO
115/75

SWEAT
EMOM x 12 (AMRAP – Rounds)
Every minute on the minute for 12 minutes perform
3 Strict Pull Ups
3 Burpee Box Jump Overs
*Modify strict pull ups to banded strict pull ups, ring pull ups, banded PVC pull downs or negatives. Assisted pull ups with feet on a box or lower pull up bar is also acceptable. Lets work towards getting those strict pull ups. Chin over the bar and no kipping or ring rows.
Death by 10m (AMRAP – Rounds and Reps)
Min 1 – Run 10m
Min 2 – Run 10m down and 10m back ……
Until you cannot complete the sprints within the minute

YOUTH WEIGHTLIFTING
Weightlifting
Jerk (4X3reps)
Strength
Back Squat (4X4)
Conditioning
5 Rounds:
Box Jumps
Kettlebell Swings
Situps

*Roll a dice before each round. The number on the dice is the number of reps of each movement for that round.

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