Main – CrossFit L2

Metcon (Time)

3 Rounds
Row 500m
5 Muscle ups
10 Handstand push-ups
Sub 7 Chest to bar pull-ups + 7 dips for muscle ups

Overhead Squat (5 x 7)

10 Minutes
Odd 7 Overhead squat
Even …

Main – CrossFit L2

Metcon (No Measure)

21 Minutes
Every Minute on the Minute
Min 1: 15/12 Calorie Row
Min 2: 15 Burpees
Min 3: 50 Double unders

Gymnastics

12 Minutes
Odd- 5 Deficit handstand push-ups (Strict)
Even 5/3 muscle-ups…

Main – CrossFit L2

Metcon (Time)

For Time
1000m Row
20 Pistols
20 Bench Press, bodyweight (girls do .75 bw)
80′ Overhead walking lunge 45/25
20 Bench Press
20 Pistols
1000m Row

Power Clean (20 x 1)

20 Minutes
Every …

Main – CrossFit L2

Skill Set #1 (No Measure)

100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs
15 min cap
use as warm-up

Omar (Time)

For Time:
10 Thrusters, 95#
15 …

Main – CrossFit L2

Snatch (15 x 1)

15 Minutes
Every minute on the minute
1- Snatch

Metcon (Time)

2 Rounds
Run 400m
15 Overhead squats 115/75
Run 400m
21 Pull-ups

…

Main – CrossFit L2

Weightlifting

10 Rounds
New set every :90
Odd rounds 3 Push jerk
Even rounds 10 Front rack lunges
– Lock in loading for both lifts

Metcon (AMRAP – Rounds and Reps)

As many rounds an reps …

Main – CrossFit L2

Metcon (No Measure)

14 Minutes
Odd minutes- Row 250m/200m
Even minutes – 5 Squat cleans 155/105
Rest 7:00 before next skill set

Metcon (No Measure)

14 Minutes
Odd minutes- 12 Wallball 30/20
Even minutes- 12/10 Toe …