MONDAY

Workout of the day

STRENGTH
Deadlift
8-6-4-4

WOD
5 rounds
9 Deadlifts
21 Wall Ball shots

Cash Out
60 Hollow Rocks

Strength & Conditioning

STRENGTH
Total body

METCON
For time
10 rounds
T-2, 1 round each
200/150 mt Row
10 Burpees No Push Ups Box Jumps
cap time 20′

TUESDAY

Workout of the day

WEIGHTLIFTING
8′ to find 1 heavy rep of High Hang Squat Clean
rest 3′
Emom 7′
3 Squat Cleans from high hang ub t&g

WOD
3 rounds for time
20 Hang Power Cleans 60/42.5
20 Box Jump Overs 60/50

Strength & Conditioning

STRENGTH
Total body

METCON
For time
Run 400 mt
80 DB Deadlifts – 20/15
Run 400 mt
60 DB Hang Cleans – 20/15
Run 400 mt
40 DB Push Presses – 20/15
cap time 15′ hard cap time

WEDNESDAY

Workout of the day

WOD
T-2
3 rounds
20 synchro Chest to Bars
30 synchro Dumbell Snatches
50 cals Row
3 rounds
15 synchro Burpees over the DB (facing)
20 Dumbell Walking Lunges synchro
50 cals Row
cap time 30′

Strength & Conditionig

STRENGTH
Lower body

METCON
For time
21-18-15-12-9-6
Wall Ball shots / Down Ups
cals Row
cap time 15′

THURSDAY

Workout of the day

STRENGTH
Strict Press
4 x 6*
*add 15% from 8.5.19

WOD
5 rounds
1′ amrap Push Presses
1′ max cals @ Machine
1′ rest

Cash Out… Guns Out
60 Banded Curls

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap
5′ work 1′ rest x 3 rounds
10 American Swings
10 Goblet Squats
10 Sit Ups
20 Mountain Climbers
17′ total work

FRIDAY

Workout of the day

WEIGHTLIFTING
Strength workout
Not for Time cap time 15′
10-1
KB Cleans 24/16
Front Squats 24/16
Strict Pull Ups

WOD
Strongman conditioning
3 rounds
Run 500 mt
100 mt farmer carry ahap
50 mt double plate hug carry

Strength & Conditioning

STRENGTH
Total body

METCON
Deck of card Interval Edition
35″ work 25″ rest
3 exercises will be picked up randomly then included in a 15 minutes interval training
15′ total work

MONDAY

Workout of the day

WOD
For Time
T-2
4 rounds
1000 mt Row
50 Burpees
cap time 35′

CASH OUT
3 x 12/15 DB or Plates bent over raise / Diamond Push Ups

Rules:
– 1 athlete rows while the partner is holding the Wall Sit position
– split the Burpees

Strength & Conditioning

STRENGTH
Total body

METCON
Tabata
4′ alternating
2 interval Single Arm Front Squats, alt
2 interval Burpees No Push Ups
rest 1′
4′ alternating
2 interval Single Arm Push Presses, alt
2 interval Burpees No Push Ups
rest 1′
4′ alternating
2 interval Single Arm Thrusters, alt
2 interval Burpees No Push Ups

TUESDAY

Workout of the day

STRENGTH
Front Squat
8-6-4-4

WOD
amrap 12′
ascending ladder (2, 4, 6…)*
Front Squat (50/35)
HSPU
*25 DU after each round

Strength & Conditioning

STRENGTH
Upper body

METCON
5 rounds
Row 200/150 mt
20 Plate Walking Lunges
30 Mountain Climbers on plate
cap time 20′

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Barbell Cycling
emom 8′
Odd: 3 Power Snatches
Even: 3 Muscle Snatches
Same weight across

WOD
2 rounds:
In 3′
30 SDHP + amrap cal Machine
rest 90″
In 3′
20 Power Snatches + amrap Burpees over the Bar
rest 90″
Rx 42.5/30

Strength & Conditioning

STRENGTH
Total body

METCON
3min Bike (cal)
3min alt. DB Snatches
3min Burpees
2min Bike
2min alt. DB Snatches 15/10
2min Burpees
1min Bike
1min alt. DB Snatches 15/10
1min Burpees

THURSDAY

Workout of the day

METCON
Single Leg Strength
4 x 6/8 reps each
Goblet Single Leg Box Squat
rest 90″ between rounds

WOD
Morrison
50-40-30-20-10 reps for time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
15 Hands Off Push Ups
30 Air Squats
200 mt Run

FRIDAY

Workout of the Week

STRENGTH
Friday Pump: 15′ accumulation or every 90″ x 9
– BB Hip Thrust 6 reps, 10×1
– Ring/Box Dips, 10×1

WOD
Emom 8′
20/18/15 Chest to Bar
18/15/12 cal Bike
rest 1′
Emom 8′
18/15/12 Toes to Bar
18/15/12 cal Bike

CASH OUT
50 DB Reverse Lunges Curl

Strength & Conditioning

STRENGTH
Total body (core focus)

METCON
every 5 x 3
500 mt Run
25 Burpees Over

MONDAY

CrossFit

WEIGHTLIFTING
Snatch
Every 90” x 6
Muscle Snatch + Snatch Balance + OHS

WOD
Amrap 12′
14 DB Snatches Alt
21 Double Unders
7 DB one arm Overhead Squats each*
35 Double Unders
*scale to 7 DB Thrusters each

Strength & Conditioning

STRENGTH
Upper body

METCON
Emom 18′
20/15 cals Row
7 Push Ups + 7 Burpees
15 Box Jumps

TUESDAY

CrossFit

SKILL
Bar Muscle Up
12′ Volume Accumulation
4/7 Bar Muscle Ups UB
Run, Row, Bike or Rope Jump 40/50″
6/12 mt Handstand Walk
Run, Row, Bike or Rope Jump 40/50″

RACE DAY
500 mt Run with plate 15/10
4 rounds for time
15/10 cals Bike
20 American Swings 32/24
Cap Time 15′
Performance sub 12′

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds
20 Dumbell Snatches
15 Dumbell steps on Box
15 Sit Ups
cap time 12′

WEDNESDAY

CrossFit

STRENGTH
Strict Press
3 x 8, 1″ pause @top

WOD
Team of 2
4 rounds
20 Synchro Box Jump Overs
20 Synchro Shoulders to Overhead
18/25 cals Row (Partner A) while partner B hangs*
18/25 cals Row (Partner B) while partner A hangs*
Cap time 20′
Performance 18′

Strength & Conditioning

STRENGTH
Core

METCON
For time
Run 1000 mt
3 rounds
60 Single Unders
35 Wall Ball shots
20 Down Ups
10 Strict Pull Ups

THURSDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 6
1 Low Hang Power Clean
1 Hang Squat Clean

WOD
For time
18-15-12-9
Squat Cleans
Burpees over the Bar
Toes to Bar

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
1′ Row
1′ American Swings
1′ rest

FRIDAY

CrossFit

METCON
BENCHMARK: Chelsea
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
+ scale to have 20-30″ of rest in the first rounds
+ Pull Ups > Jumping Pull Ups (open standard)

Strength & Conditioning

STRENGTH
Lower body

METCON
Interval
3 rounds 35″ work 25 rest
– Bike or Ski
– Mountain Climbers
– Air Squats
2 rounds 45″ work 15 rest
– Row or Bike or Ski
– Mountain Climbers
– Air Squats

MONDAY

CrossFit

STRENGTH
Back Squat
Find 10 RM of the Day, 10′ cap time

WOD
4 rounds for time
15 Back Squats 42,5/30 kg
12 T2B
35 Double Unders
200 mt Run

Strength & Conditioning

STRENGTH
Total body

METCON
4′ amrap 1′ rest x 4
10 Dumbell Cleans
10 Sit Ups
10 Box Jumps
Ladder of 3

TUESDAY

CrossFit

WEIGHTLIFTING
Clean
10′ to work up to a heavy CJ couplet

WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (42,5/30)
Bar Facing Burpees

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
500 mt Run
50 Wall Ball shots 30 Down Ups
500 mt Run
40 Wall Ball shots 20 Down Ups
500 mt Run
30 Wall Ball shots 10 Down Ups

WEDNESDAY

Rest

THURSDAY

CrossFit

STRENGTH
Deadlift
Find 10 RM of the Day, 10′ cap time

WOD
4 rounds for max reps
1min Dumbell Steps over the Box
1min Wall Ball shots
1min Machine – Cals
1min rest

Strength & Conditioning

STRENGTH
Upper body

METCON
20′ amrap alternating with a partner
2′ on 2′ off
Row 250 mt
amrap DB Thrusters

FRIDAY

CrossFit

FOCUS
Snatch

WOD
amrap 20′
T-2
1000 mt Row
50 Hang Power Snatches*
100 cals Bike or 80 Burpees
10 Rope Climbs or 20 Strict Pull Ups
*60/42,5

Strength & Conditioning

STRENGTH
Total body

METCON
12′ amrap
35″ on 25″ off
American Swings
Mountain Climbers
Box Jumps

CASH OUT
2/3 rounds
1′ side planks, 30″ each
1′ Russian Twists
rest as long as it takes

MONDAY

CrossFit

STRENGTH
Emom 10′
Odd: 2 Muscle Snatches
Even: 2 No feet Hang Squat Snatches

WOD
10 rounds for time
3 Squat Snatches (60/40)
6 Overhead Squats (60/40)
9 T2B

Strength & Conditioning

STRENGTH
Total body

METCON
2 rounds
Amrap 4′
15 Wall Ball shots
10 Burpees over the Rower
max cal Row
rest 1′
Amrap 4′
15 Double DB Snatches
10 Burpees
max cal Bike

TUESDAY

CrossFit

METCON DETOX
40′ Amrap
400 mt Run
40 Down Up Dumbells
40 cals Row
40 Prisoner Walking Lunges

Strength & Conditioning

STRENGTH
Upper body

METCON
4′ x mt 20″ on / 20″ off
– Shuttle Run
4′ x mt 20″ on / 20″ off
– Burpees to plate
4′ x mt 20″ on / 20″ off
– Shuttle Run
4′ x mt 20″ on / 20″ off
– Burpees to plate

no rest between sets

WEDNESDAY

CrossFit

WEIGTHLIFTING
Build 1 heavy rep
Clean Pull + Power Clean (2″ pause in catch)

WOD
21 Clean and Jerks @50/35
50 Wall Ball shots
15 Clean and Jerks @60/42,5
50 Wall Ball shots
9 Clean and Jerks @70/50

Strength & Conditioning

STRENGTH
Total body

METCON
In 15′
Run 500 mt
10 Hang Dumbell Cleans each side
10 Steps Over the Box – 5 each side
15 Mountain Climbers

THURSDAY

CrossFit

SKILL
9′ For Quality
5/10/15 mt Handstand Walk or 45″ Plate Walk
40 Double Unders
(rest enough between exercises and rounds to work for quality)

WOD
Amrap
40″ work 20″ rest
3 rounds for reps/cals
– Double KB Snatches
– Burpees Box Jump Overs
– Toes to Bar
– 1 full minute of Bike / Ski for cals
rest

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
4/5 rounds for time
20 Wall Ball shots
20 Box Jumps
20 Sit Ups

FRIDAY

CrossFit

STRENGTH
Back Squat
4 x 6 moderate weight
30″ Star Plank each side after each set

WOD
18-15-12-9
Front Squats
20 Push Ups
30 Sit Ups after each set

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 18′
T-2
Dumbell DT
A1 – amrap DT
A2 – Row 250/200 mt

MONDAY

CrossFit

STRENGTH
5 sets of 3/5 x 1 1/4 Squat
rest 2′ between sets

WOD
For time
3 rounds
21 Deadlifts
15 Back Squats
9 Bar Muscle Ups
Rx 70/50

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 10′
15 Wall Ball shots 20/14
15 Push Ups, perfect form
30 Sit Ups
rest 1′
Amrap 6′
9 Russian Swings
9 V-Ups
9 Mountain Climbers

TUESDAY

CrossFit

METCON
Emom 25’/30′
0 – 1: 45″ Box Jump Overs
2 – 3: 8/10 Single Arm DB Shoulder to OHs each
3 – 5: 200 mt Run or 60″ Bike
5 – 6: 45″ Handstand Push Ups

CASH OUT
3/4 rounds
10+10″ Side Plank Rotation + Side Star Plank (L)
12 Body Saws (on c2/rings/med ball)
10+10″ Side Plank Rotation + Side Star Plank (R)

Strength & Conditioning

STRENGTH
Total body

METCON
For time
100 DB Clean and Presses*
*every minute: 5 Burpees – newbie 3

WEDNESDAY

CrossFit

STRENGTH
3 rounds
5 Strict Weighted Chin Ups Chest to Bar, perfect form
rest 1′
10 mt Front Rack Walking Lunges, Double KB Front Rack
rest 1′

WOD
For time
4 rounds
12 DB KB Front Squats
12 Pull Ups Chest to Bar
12/9 cals Row, damper @10
12 Toes to Bar
36 Double Unders / 70 Single Unders
rest 1′
cap time 20′

Strength & Conditioning

STRENGTH
Upper body

METCON
3 rounds for time
500 mt Run
21 Burpees to plate
12 American Swings 32/24

THURSDAY

CrossFit

WEIGHTLIFTING
10′ to establish a heavy rep
Power Clean + Hang Power Clean + Power Clean

WOD
For time
Amrap Power Cleans* until you hit 75 reps
then:
3 rounds for time
15 Burpees over the Bar
30 Wall Ball shots
* 42,5/30 kg
cap time 20′

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds amrap
45″ work 15″ rest
Row
Box Jumps
Cross Mountain Climbers
No Push Up Tuck Jumps
rest 60″ after each round (75″)

FRIDAY

CrossFit

STRENGTH
Prisoner Session

WOD
For time
4 rounds
400 mt Run
20/15 cals Bike
40 Sit Ups
30 American Swings

Strength & Conditioning

STRENGTH
Core

METCON
Amrap 5′ x 4 rounds
3 Plate G2OH
3 Strict Presses
3 Plate Overheads / Bear Hug Walking Lunges
Notes:
– 1′ rest between AMRAPs
– +3 reps each set

MONDAY

CrossFit

SKILL REVIEW
Handstand Walk

WOD
In 5′
Row or Run 500/400 mt
30 American Swings 32/24
amrap handstand walk*
rest 3′
In 5′
Row or Run 500 mt
30 single arm KB Clean and Jerks – 5 reps max each side
amrap one arm Front Rack KB Walking Lunges*
rest 3′
* 1 rep = 1 mt

Strength & Conditioning

STRENGTH
Total body

METCON
For time
50-30-20-10
Burpees
Overhead Reverse Lunges
cap time 15′

Newbie:
13′ amrap
10 Down Ups
15 Sit Ups
20 Reverse Lunges
rest 30/40″ between rounds

TUESDAY

CrossFit

WEIGHTLIFTING
Emom 8′
Muscle Snatch + 2 Snatch Balance

WOD
At 0:00
5–10–15–20–15–10–5
Overhead Squats (50/35)
Toes-to-Bars

At 10:00
Amrap DU

At 13:00
5–10–15–20–15–10–5
Hang Power Snatches
Pull Ups

Strength & Conditioning

STRENGTH
Upper body

METCON
15′ amrap
Athlete A
250/200 mt Row
Athlete B
10 Hands Off Push Ups KB touch
20 Russian Swings
Score: mt Row

WEDNESDAY

CrossFit

WOD
5 rounds
T-2, alternating
20 cals Bike
25 Wall Ball
20 Sit Ups
25 cals Row
20 Push Ups
cap time 30′

Strength & Conditioning

STRENGTH
Core

METCON
3 rounds
90″ work 30″ rest
Box Jumps
Dumbell Snatches
No push up Down Ups

THURSDAY

CrossFit

STRENGTH
Core Strength
3/4 rounds
– 20/20 mt Unilateral Carry or Bear Hug Carry
– 10 Plate presses from Hollow + 10″ Hollow Hold
– 12 Back Extensions

WOD
Metcon 30′ total
1′ on 1′ off x 5 rounds
7 Steps over the Box
10/12 Handstand Push Ups, start strict
1′ on 1′ off x 5 rounds
15 Burpees
15 American Swings

Strength & Conditioning

STRENGTH
Lower body

METCON
3 rounds
400 mt Run
3 rounds*
9 Double DB Deadlifts
7 Hang Power Cleans
5 Push Presses

*Newbie:
9 Plate Deadlifts
7 Air Squats
5 Plate Ground to Overheads

FRIDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 5 rounds:
Power Clean + Power Jerk + Split Jerk

WOD
For Time:
Run 2 miles
Rest 2 minutes
20 Squat Cleans, 135#
20 Box Jumps, 24″
20 Walking Lunge Steps, 45# Plate Overheads
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2 minutes
Run 2 miles

Strength & Conditioning

STRENGTH
Total body

METCON
8 rounds for time
8/10 Renegade Rows
12 cals Row
18 Air Squats
cap time 15′

Newbie:
13′ amrap

MONDAY

CrossFit

WEIGHTLIFTING
Every 1’30» x 6 rounds
Squat Snatch no feet + 2 OHS

WOD
Emom 12′
3 Power Snatches
3 Squat Snatches*
Odd
40″ Machine for Cals

Score
Worst score on Row
Heaviest + lightest set

*reps can be split

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 18′, T-2
You go I go
200/150 meters Row
10 Burpees / Burpees no Push Ups
10 Diamond Push Ups / Hands Off

TUESDAY

CrossFit

STRENGTH
3/4 rounds
2 Strict High Chest to Bars + 4 High Kipping Chest to Bars
8/10 Bar Dips
10/12 Lat Pull Downs
30″ Hollow Rocks with pvc
rest 2′ between rounds

WOD
3 rounds for time:
20 Devil Presses
30 Walking Lunge Steps*
400 meters Run
*hug a plate, a sandbag, a medball or a slam ball… something that is heavy and difficult to hold

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
30 Sit Ups
40 American Swings
50 mt Bear Crawls

WEDNESDAY

CrossFit

STRENGTH
12′ to establish a heavy 4 RM Deadlift

WOD
20′ amrap
5 Deadlifts (85% of strength part)
10 Toes-to-Bars
15 Bar Facing Burpees

Strength & Conditioning

STRENGTH
Lower body

METCON
25-20-15-10-5
DB Thrusters
Burpees no Push Ups
20 Mountain Climbers after each set

THURSDAY

CrossFit

STRENGTH
Cleans from blocks
3 reps every 3′ x 5 rounds
after each set 5 seated High Box Jumps
Focus: speed

WOD
3 rounds
50 Wall Ball shots
35/25 cals Row
200 mt Run
cap time 20′

Strength & Conditioning

STRENGTH
Total body

METCON
For Time:
T-3
150 KB SDHPs
150 Box Jumps
150 DB Snatches
One athlete works, one athlete rests, one athlete waits in plank position
Cash out: 150 Double Unders

FRIDAY

CrossFit

STRENGTH
Friday Pump
4 rounds for quality
– Strict HSPUs amrap
– 10/15 Dumbells or Deficit Push Ups
– 20-30″ Ring/box Support

METCON
5 rounds
1′ Dumbell Push Presses
1′ Burpees to plate
1′ Dumbell Steps on Box
1′ rest

Strength & Conditioning

STRENGTH
Grinder

METCON
4 rounds (23 mins)
In 2′
Row 25/20 cals + amrap Down & Ups
rest 1′
In 2′
Amrap
15 Air Squats
10 Push Ups
5 Strict Pull Ups / Jumping Pull Ups
rest 1′

MONDAY

CrossFit

WEIGHTLIFTING
5-4-3 Deadlifts Snatch Grip
3-3-3 segmented Squat Snatches

WOD
Amrap 15′
5 Hang Power Snatches
15 Wall Ball shots
200 mt Run or 40″ Bike

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
30 Air Squats
20 Push Presses 20/15
15 cals Row

TUESDAY

CrossFit

METCON
For time
Run 1000 mt
5 rounds
10 Dumbell Power Cleans
10 Chest to Bars
10 Burpees to target
Run 1000 mt

Strength & Conditioning

STRENGTH
Lower body

METCON
Hit
W/R
50/10 – 40/20 – 30/30
30/30 – 40/20 – 50/10
Wall Sit Goblet loaded
KB Sumo Deadlift High Pull
Burpees no Push Up

WEDNESDAY

CrossFit

STRENGTH
4 x 5 Push Presses touch and go

WOD
10 rounds or 15′ amrap
1 round each
3 Push Presses
6 Front Squats
9 Box Jump Overs

Strength & Conditioning

STRENGTH
Core killer

METCON
Amrap 20′
15″ on 15″ off
5′ Row
5′ Box Jump
5′ Wall Ball
5′ Slam Ball or Plate ground to overhead

THURSDAY

CrossFit

WEIGHTLIFTING
Every 2′ x 5
– 3 low hang Muscle Cleans
Every 2′ x 4
– 2 low hang Squat Cleans

WOD
Bar Muscle Up Nasty Girl
50 Air Squats
7/9 Bar Muscles
10 Hang Power Cleans

Strength & Conditioning

STRENGTH
Upper body

METCON
Interval
Every 2′ x 6 rounds
200 mt Run
12 DB Cleans

Newbie:
12′ amrap
200 mt Run
12 DB Cleans

FRIDAY

CrossFit

METCON
3 rounds
2′ work
Burpees Box Jump
Rope Climb or Strict Pull Ups
Row
1′ rest between rounds

CASH OUT
3 rounds
12 Floor Presses
12 Reverse Lunges

Strength & Conditioning

STRENGTH
Buns and guns

METCON
4/5 rounds for reps
30″ work 30″ rest
Dumbell Thrusters 15/10
mt on machine
Burpees to plate

MONDAY

CrossFit

STRENGTH
10-8-6-4-2
Sumo Deadlifts
Strict Handstand Push Ups
(increase weight and deficit in every set)

WOD
3 tabata
1′ rest between
Deadlifts – Box Jumps, alternating

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
35″ work 25″ rest
DB steps over the Box
Machine for Cals
Slam Ball (Asti) / Russian Swings or Medball Sit Ups (HSL, Bcn, Tortosa)

TUESDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 12′
1 Squat Clean
2 Jerks

WOD
3 rounds for time
7 Squat Cleans 70/50 kg
20 Chest to Bar Pull Ups
30 Burpees
cap time 12′

Strength & Conditioning

STRENGTH
Total body

METCON
12 rounds, alternating with a partner
250/200 mt Row
after each round
30 Mountain Climbers
cap time 15′

WEDNESDAY

CrossFit

METCON DAY
Run 1000 mt (together)
5 rounds each
15 American Swings
30 Double Unders
100 Push Ups

Strength and Conditioning

STRENGTH
Lower body

METCON
Every 2′ x 5 rounds
7 Burpees Tuck Jumps
7/7 DB Box Step Ups
rest 1′
5′ emom
15/20 Wall Ball shots

THURSDAY

CrossFit

STRENGTH
Front Squat 30′
5 reps, 55X1
after each set
30 mt Single Arm Farmer Carry each
rest 90″ x 3

WOD
30 Snatches (70% BW)
Emom 3 Bar Facing Burpees

Strength and Conditioning

STRENGTH
Total body

METCON
3 rounds
Run 200 mt
10 Push Presses / Hands Off Push Ups
10 American Swings
rest 2′
3 rounds
Run 200 mt
10 Push Presses / Hands Off Push Ups
10 American Swings

FRIDAY

CrossFit

METCON
Skill
– Handstand Walk
– Rope Climb

WOD
Every 5′ x 25′
20/25 Wall Ball shots
15/18 cals Row
10 mt Handstand Walk or 3 Rope Climbs

Strength & Conditioning

STRENGTH
Upper body

METCON
19.5 adapted, last effort! ?