1 mile run
30 burpee box jump overs 24, 20
10 rope climbs
15 burpee box jump overs 24, 20
5 rope climbs
800m run

1) kang squat 4×5

2) back squat 1 rep max

14 minutes. Up ladder by 2 each round
Dumbbell Shoulder to Overhead 70, 50
Chest to Bar Pull Ups

1) EMOM
power clean + front squats + hang clean & jerk

2) clean and jerk 1 rep max

3 Rounds for Time
400m Run
12 Deadlifts 275, 193
20 Toes to Bar

For Time
1000m Row
25 Thrusters  95, 65
100 Double Unders
800m Run
25 Thrusters
100 Double Unders

AMRAP 20
200m Run
10 Pull Ups
15 Push Ups

1) EMOM 10
Hang below knee snatch

2) Back Squat
build to 2RM for day

Run
4 x 800m.    rest equal time

1) Back Squat
5×2@90%  2×1@95%  2×1@98%

2) 25 Body rolls

   
© 2016 Crossfit Merrimack