MONDAY
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
TC 12
6×50′
2×53/35
*Lunge unbroken
*rest 1 min
TUESDAY
Score Reps
Every 2:00 for 4 rounds:
15 wall-ball shots 20/14
Max-shuttle runs
-25’= 1 rep
– Rest 2:00 between rounds.
THEN
Every 2:00 for 4 rounds:
15 chest to bar pull ups
Max-shuttle runs
WEDNESDAY
after each set of push jerks perform
12 sit ups
then rest 3 mins
5-5-3-3-2-1-1
Start at 65% add for as many sets as possible
Score Reps
7×12
sit ups
THURSDAY
Score Checkmark
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
FRIDAY
Score Time
1300/1100m row
then
max wallballs 20/14
TC 10
Score Time
3 rounds
2 rope climb 12′
7 g2oh 95/65
12 toes to bar
TC 8
SATURDAY
the gym is closed for a CrossFit Level 2 seminar
