Warm Up
Stretch

Muscle

Snatch Balance

Metcon

5 Rounds of:
300 M Run
200 Jump Rope Singles
100 Core Reps (33 Sit Ups - 33 Leg Raise - 34 Heal Taps)

5 x 5

Warm Up
200 M Run
100 Jump Rope
50 Standing Band Crunch

Muscle
Push 4x4
Reverse Band Bench Press
Swiss Press
Sotts Press
Box Step Up with Weight (4 each leg)

Metcon
Thrusters 1-1-1-1-1-1-1

Cool Down
100 M Run
50 Jump Rope
25 Sit Ups

Use 20 min to find 1RM
Clean & Jerk
snatch

• Muscle up renkailla, harjoitellaan tekniikkaa

3 kierrosta
1 min max rinta tankoon
1 min max thruster
1 min max dippi
1 min max hollow rocks
1 min tauko

Olympic
Deadlift - 5 x 3

Muscle
12-9-6-9-12
T Bar Row
Swiss Hammer Curl

Metcon
A)
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.

B)
5 rounds
12 T2B
6 Deadlift 225/155

42-30-18 reps for time - mainsite 150715 crossfit.com
wall ball shots @9
sumo deadlift high pulls @32/16
box jumps 20"
push presses @30/25
row (calories)

10min AMRAP
3 dislocates
6 x Prone Y's
10 x pallof presses
10 x Prone plank sidewalks