FUNday

AMRAP in 21min if:

 200m RUN

 200m Farmers Carry (53/35s)

 200m RUN

 20 Push-UPs

Understanding these three principles will help you develop true intrinsic motivation

Thursday

AMRAP in 20min of:

 Anchor RUN

 10 Back Squats (135/95)

 20 Hollow Rocks 

Wednesday

3 Rounds for TIME of:
 500m ROW 
 30 Jumping Pull-UPs 
 30 Jumping Dips

Tuesday

Deadlift: 15-12-9-6-3

Can You Reshape Your Brain's Response To Pain?

Monday

5 Rounds for TIME of:

 5 Clean & Jerks (135/95)

 10 Pull-UPs

FUNday

In TEAMs of 2...

Complete for TIME:

 100 KB Snatches 

 100 Hollow Rocks 

 50 Dips

 100 KB Cleans 

 100 Box Jumps

KB RX= 53/35

1* TEAM Member working at a time 

Partition the Reps as you wish 

Thursday

BACK SQUAT: 5-5-5-5-5

Complete the following:

15-12-9 Reps of:
Wallballs
KB Swings (40/25)

Rest 2 minutes and complete again.
Log your time for each round of 15-12-9
Try to be FASTER on your second round

"Competition encourages you to act in spite of doubt."
                                @CrossFitGames