CrossFit | Apr 27 - May 2

Monday | Lower Body Strength + MetCon

Happy Birthday Sky & Lisa !!!

A) Strength | 36 Back Squats @ BW

complete this in sets of 4-6 reps

B) WOD | 4 Rounds of:

1min Max Power Cleans 135/95

30sec Rest

1min Max Burpee Over Bar

30sec Rest

1min Max Cal. Bike

30sec Rest

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Tuesday | Conditioning + Upper Body Strength

A) 15min Slow - Mid Pace

250 Meter Run

10 Box Jumps

15 Push-ups

30 Double Unders

B) Every 2min for 10 Rounds:

-5 Strict Press (Building)

-10 Sit-ups

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Wednesday | Grinder Met-Con

A) Clean & Jerk Skill Drills

B) For Time:

800 Meter Run

Grace (30 Clean Jerk 135/95)

800 Meter Run

(every time you set the bar down complete 5 Pull-ups, 10 Push-ups, 15 Air Squats)

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Thursday | Conditioning + Lower Body Strength

A) 5 Rounds of:

2 min Bike

2 min Row

B) 10min EMOM Alternating Movements of:

• 6 Front Squats @ BW

• 6 Deadlifts @ 1.2 BW

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Friday | Murph Prep

A) Met-Con For Time

400m Run

50 Goblet Squats

200m Run

50 DB Push-Ups

200m Run

50 Pull-ups

200m Run

50 DB Push-Ups

200m Run

50 Goblet Squats

400M Run

(vest is optional)

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Saturday | Week Finisher