Physical Training

Metcon For Time (30 Min Cap) 10 ball ground to shoulder (150/100) 20 burpee pull ups 30 lunges (50/30) 40 Slam Balls (50/30) 50 Push Ups 60 Box Steps (24/20) 70 wall balls (20/14) 80 cal Row

Metcon 20min EMOM 25m Trap Bar Carry (145/95) 10 Hang clean and jerks (95/65) 15 Wall balls (20/14) 20 Bicep Curls w/ empty bar (45/35) 12/10 Cal Assault Bike

Metcon For Time 30 Cal Assault Bike 15 ball over shoulder. (80/50) 25m Overhead Carry (ball 80/50) 24 Cal Assault 12 ball over shoulder. (80/50) 25m Overhead Carry (ball 80/50) 18 Cal Assault 9 ball over shoulder. (80/50) 25m Overhead Carry (ball 80/50)

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

Metcon 30 Min Spin Class – Cycling

Metcon For Time (30 Min Cap) 80 cal Row 70 wall balls (20/14) 60 Box Steps (24/20) 50 Push Ups 40 Slam Balls (50/30) 30 lunges (50/30) 20 burpee pull ups 10 ball ground to shoulder (150/100)

Metcon 18 Min AMRAP (Partner – You Go, I go) 8 Cal Assault Bike 5 KB Deadlifts (53’s/35’s) 25 meter Farmer Carry

Metcon AMRAP 15 Min. (CrossFit® Open Workout 22.1) 3 Wall Walks 12 Alt 1 arm DB Snatches (50/35) 15 Box Jump Overs (24″/20″)