Weightlifting
Front Squat (4×4)
Start around 80%

Metcon
4 Rounds:
5 Burpee Muscle Ups
15 Cal Row

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Weightlifting
Power Clean (5×3)
Drop and Reset.
Start @80%

Metcon
AMRAP 8:00
40 Calorie Bike or Row
80 Double Unders

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Metcon
3 Rounds:
30/20 Calories Bike/Row
12 Power Cleans 135/95

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CrossFit Games Open 16.1
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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Join us for the live Open Announcement at 7 pm and then enjoy the first Battle in the Box 2016!

Drake vs. Miles vs. Bryce!!

BulletProof Shoulders:
15 Side Plank Reverse Fly
Modified Pushup Y hold 15 sec x 3
15 Scap Pushups
4×5 T’s
4×5 W’s
20 Cuff Isolation, 5#/2.5#

Metcon
1 mile Run

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Metcon
EMOM 10 Minutes:
Squat Clean and Jerk @ 80% of your Clean & Jerk max

Metcon
For Time:
60 Wallballs 20/14
40 HR Push Ups
15 Front Squats 135/95lb

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Weightlifting
Back Squat (4X4)
Start around 80%

Metcon
AMRAP 20 Minutes:
Run/Row 400m
15 Power Snatch 95/65
15 Burpees to 6″ Target

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Weightlifting

Squat Snatch (5×3)
Drop and Reset and lift. Once you complete a rep drop reset and go. There is no rest after each rep.
Start around 80%!
12 minute cap!

Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 minute cap

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Weightlifting
Squat Snatch (3)
3RM squat snatch. Touch and Go!

Metcon
Death by Burpee to 6″ Target

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Metcon
5 Rounds:
10 Deadlift 225/155
20 Box Jumps 24/20″
30 Wallballs 20/14

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