Monday

Main – CrossFit

Power Clean (4 x 3)

Olympic Triples ( No touch and go)
New set every 2:00
Improve approx 2.5- 10lbs from last week
Use the same loading for all 4 sets
If it’s your first week in cycle start at 80% of 1 rm

Metcon (Time)

For Time
50 Ball Slams 30/20
40 Ab mat sit-ups
30 Box Jumps 24/20
20 Burpees
10 Pull-ups
20 Burpees
30 Box Jumps
40 Ab mat sit-ups
50 Ball slams

Extra Credit

10 Minutes
Every minute on the minute
5 Handstand push-ups