FUNday

In TEAMs of 2...

Complete for time: 
 200m Farmers Carry (AHAP)
 100 Knees-2-Elbows
 100 Push Press (75/55)
 200 Double Unders
 100 Front Squats (75/55)
 100 Hang Power Snatch (45/35)
 200 Russian Twist (25/10)
 BLOCK RUN

1* TEAM member working at a time. 
Partition the reps as you wish.
BLOCK RUN together

‘I didn’t take off with weight lifting. I had to keep coming back and keep doing more, learning more. With weightlifting, you can always get better. You can always have a straighter pull. You can always be stronger and faster.’

                              

                -Mat Fraser,  2016 & 2018 CrossFit Games Champion

Thursday

4  Rounds for TIME of:
 Building RUN
 10 Pull-UPs
 20 Wallballs

30 for 30 Movement Challenge

Wednesday

EMOM for 7min: 10 Back Squats (135/95)

5 by 5 (30/20s)

Alternate between:

Turkish Get-UPs: 4-4-4

Hip Extensions: 10-10-10

Tuesday

Bench Program
Skill Work

HOW SCIENCE HELPS THE WARRIORS SLEEP THEIR WAY TO SUCCESS

Monday

“ARMISTICE”

AMRAP in 11min:
 11 Power Cleans (135/95 lb)
 11 Burpees Over the Bar
 19 Deadlifts (135/95 lb)
 18 Pull-Ups