Monday

Main – CrossFit

Squat Clean Thruster (10 x 1)

1 Squat clean thruster every :90 x 10

Metcon (Time)

For Time
Run 400m
21 Thrusters 95/65
Run 400m
15 Thrusters
Run 400m
9 Thrusters

Extra Credit

Bench Press 3-3-3-3-3-3-3

[Linear @65% 1RM]

Broad Jump 2-1-2-1-2-1-2

www.thexwod.com

Bench press 3 reps then 2 broad Jumps
then
Bench press 3 reps then 1 Broad jump