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Main – CrossFit

Weightlifting

Deadlift (Build to a heavy set of 5)

Gymnastics

Pull-ups

0-3: 3/8/6/6/8
4-5: 5/9/7/7/9
6-8: 2/3/2/2/max (4)
9-11: 4/6/4/4/max (6)
12-15: 6/9/6/6/max (9)
16-20: 9/12/9/9/max (11)
21-25: 13/16/12/12/max (16)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
3 Wall Balls (20/14lbs to 10′)
3 Power Snatch (115/75lbs)
6 Wall Balls
6 Power Snatch
9
9…

*In between each set you must perform 1 burpee. Yes. Only 1. You’re welcome. I.E., 3 wall balls 1 burpee 3 power snatch 1 burpee 6 wall balls 1 burpee …

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