FUNday

For TIME:
 200 RUN
 :30sec Plank Hold
 400m ROW
 1min Plank Hold
 600M RUN
 1:30min Plank Hold
 800 ROW
 2min Plank Hold
 1,000m RUN
 2:30min Plank Hold

Thursday

AMRAP in 20min of:

 3 Wall Walks

 6 Thrusters (HEAVY)

 18 Burpees Over Barbell 

Redefining Medicine

Lessons Learned From CrossFit And Applied By The Medical Society

Wednesday

DEADLIFT: 1-1-1-1-1-1-1

 Goal: 80% 1RM on each Rep

 REST: 3-4min between Reps

MAX Height Box Jump: 4 Attempts

South Carolina K-9 Killed in Shootout, Suspect Dead RIP Mikka

Tuesday

5 Cycles of…

In 4min Complete:
 3 Devils Presses (50/35s)
 12/15 Echo-Bike/SkiErg Calories
 3 Devils Presses

In remaining TIME, AMRAP of:
 3 Ring Muscle-UPs
 5 Push-UPs
 7 Air Squats

Rest 1min between each Cycle. 

Pick up where you left off each Round. Score= Total Rounds + Reps for all 5 Cycles.

Monday

For TIME:
 50 Double Unders
 40 Wallballs
 30 Box Jumps Overs
 20 Ground 2 Overhead (135/95)
 10 Burpee Pull-UPs
 20 Ground 2 Overhead
 30 Box Jump Overs
 40 Wallballs
 50 Double Unders

Focus on:

• Patience
• Discipline
• Resilience
• Work ethic
• Self-control

FUNday

AMRAP in 16min of:
400m RUN
6 Burpees to a 6” Target
6 Bar Muscle-UPs
10 DB Walking Lunges (50/30)

Otherworldly Ohtani creates 50-50 club in a 6-for-6 game for the ages

Thursday

4 Rounds of…

In 3 min Complete:
 12 DB Bench Presses (50/30s)
   9 Back Squats (165/115)
   6 Alternating DB Snatches (50/30)
MAX Calorie ROW in remaining Time

REST 90 Seconds between Rounds 

Score= Total Calories