Tuesday

DEADLIFT: 5-5-3-3-1-1-1

3 Rounds of:

 10 GHD Situps 

 10 Back Extensions

Monday

4 Rounds for TIME of:

 10 Squat Cleans (95/65)

 8 Burpees Over Bar

 250m ROW

FUNday • NTOA PFQ

Physical Fitness Qualification

Designed by my CrossFit Mentor & Brother in Blue

The original Firebreather: Greg Amundson

TEST 1: 800m RUN

     Recover 3min

TEST 2: 400m Farmers Carry

     Recover 3min

  25 lb. DBs + 20 lb. Vest

TEST 3: AMRAP Burpees in 3min

    Recover 3min

TEST 4: AMRAP Squats in 2min

     Recover 3min

TEST 5: AMRAP Pull-UPs in 1min

     1st 5 Pull-UPs- Strict Unbroken 

RULES & SCORECARD 

Support Deputy Costanzo

Thursday

E2MOM for 20min alternate b/n:

 5 Bench Press

 5 Back Squats

Add weight every set

Wednesday

EMOM for 21min:

 1st - 5 Strict Pull-UPs

 2nd - 20 Hollow Rocks

 3rd - 5 Ring Dips

 4th - 20 Russian Twist

TUESDAY

AMRAP in 10min of:

 5 Power Snatches (135/95)

 5 Box Jumps (30/24”)

Monday

4 Rounds for TIME of: 

 10 Deadlifts (225/155)

 25 Double Unders

 Anchor RUN