Main – CrossFit L2

Metcon (Time)

3 Rounds for Time
80′ Front Rack Lunge 135/95
10 Handstand Push Ups

Overhead Squat (5×5)

10 Minutes
Odd Minutes 5 Overhead Squats
Even Minutes 5 Push Jerks

Push Jerk (5×5)

Extra Credit

Regional …

Main – CrossFit L2

Metcon (Time)

800m Buy In
5 Rounds
12 Burpees
12 Ring Dips

Front Squat (5×5)

10 Minutes
Odd Minutes 5 Front Squats
Even Minutes 5 Push Press

Push Press (5×5)

Extra Credit

3 Rounds
200m Farmers …

Main – CrossFit L2

2k Row (Time)

Max Effort 2k Row

Snatch

10 Minutes to find 1 Rep Max
rest 1 Minute

Metcon (Time)

30 Snatches at 70% of 1 rep for the day

Class Explanation

-2000m Row immediately after …

Main – CrossFit L2

Metcon (Time)

3 Rounds
For Time
50 Wallball 20/14
10 Clean and jerk 185/120

(Karen + Heavy grace)

Back Squat (5 x 5)

10 Minutes
Odd Min 5 back squat
Even min 5 bench press

Bench

Main – CrossFit L2

Metcon (Time)

3 Rounds for Time
Run 400m
5 Bar Muscle Ups
10 Front Squats 185/120
*bar starts on ground

Deadlift (5×5)

10 Minutes
Odd Minutes 5 Deadlifts
Even Minutes 5 Split Jerks

Split Jerk (5×5)

Main – CrossFit L2

Metcon (Time)

For Time
100 Double Unders
50 Handstand Push Ups
40 Toes to Bar
30 Shoulder to Overhead 160/100
90 Ft Front Rack Walking Lunge

Front Squat (5×7)

10 Minutes
Odd Minutes 7 Front Squats…

Main – CrossFit L2

Metcon (AMRAP – Rounds and Reps)

5 Rounds
As many rounds as possible in 3 minutes
3 Power Snatch 135/95
6 Push Ups
9 Air Squats
Rest 1 Minute
Score total rounds and reps from all …

Main – CrossFit L2

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10 minutes
10 – CTB Pull-ups
10 – Ring dips
20- Wallball 20/14

Accessory

Every :15 x 32 intervals
Alternate
Odd intervals 1- Box …

Main – CrossFit L2

Metcon (Time)

5 Rounds
5 Squat clean thrusters 185/120
2 Rope climbs

Deadlift (5 x 7)

10 Minutes
Odd- 7 Deadlift
Even- 7 Push jerk

Push Jerk (5 x 7)

Accessory

Every :30 x 20 rounds…