Strength/Skill
5 x 3
Weighted Strict Pull-up
Workout
EMOM x 21 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Athlete Choice
*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.
Workout
5 ROUNDS FOR TIME
500m Row
12 Hang Squat Cleans (135/95)|(95/65)
Finisher
3 SETS
15 Rower Pike-Ups
30 Russian Twists
-Rest as Needed b/t Sets-
Open Gym 10AM to Noon
“GI JANE”
FOR TIME
100 Burpee Pull-ups
8AM Bootcamp
9AM CrossFit
Workout
PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND
30 Double Unders
10 Deadlifts (155/105)|(135/95)
5 Hang Power Cleans
P2 — PERFORM
Double KB Front Rack Hold (Athlete Choice)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.
THE “CT FLETCHER” PUMP SESH
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls
Strength/Skill
FRONT SQUAT & PUSH PRESS
ON A 15:00 RUNNING CLOCK…
Build to 3RM Front Squat
-Rest as Needed-
ON A 10:00 RUNNING CLOCK…
Build to 3RM Push Press
Workout
AMRAP x 5 MINUTES
50 Air Squat
25 Hand Release Push-ups*
50 Plate Ground to Overhead (45/25)|(25/15)
*Feet Elevated on Plate
