Physical Training

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

Strength 20 Min EMOM Start with an empty bar and add 10lb each minute Snatches until failure than Cleans until failure Finish with deadlifts Metcon Partner Workout Every 1.5 minutes switch until 200 calories are reached 8 Hang Cleans 95/65 then rest C2 Bike Erg

Metcon For Time 200 Cal AB Every 2 min on the minute 10 Push-ups 10 STO (75lb / 65lb)

Metcon 4 Rounds 300m Run 100m Lunges

Sport Basketball

Strength 7 rounds 1 complex 1 Thruster 1 Push Press 1 Push Jerk 1 Split Jerk 10 Toes-to-Bar

Cardio 30 Minute Spin Class

Metcon 15min AMRAP 10 Pull-ups 15 Cal Assault Bike 20 Wall-Balls. (20/14)

Metcon 15min AMRAP 1 Deadlift 50m Run 2 Deadlift 100m Run 3 Deadlift 150m Run 5 Deadlift 200m Run etc Deadlift. 185/225lbCan substitute C2 Bike at 3x distance Adaptation of CrossFit® main site workout for the day.

Metcon 15min AMRAP 1 Deadlift 50m Run 2 Deadlift 100m Run 3 Deadlift 150m Run 5 Deadlift 200m Run etc Deadlift. 185/225lbCan substitute C2 Bike at 3x distance Adaptation of CrossFit® main site workout for the day.