Saturday

Unwritten – CrossFit FunctionalWarm-up (No Measure)Warm Up Jog Lunge with twist Toe touches Band walks 3xComplex (EMOM 2 x 8)Hang power clean + power cleanMetcon (AMRAP – Rounds)20 min EMOM 12/10 ski erg 50 ft sled push 12/10 cal bike 3 muscle ups / 6...

Thursday

Unwritten – CrossFit FunctionalWarm-up (No Measure)Warm Up 10 cal row 100ft S/A OH carry each arm 100ft farmers carry 4XSkillHSPU work – 15 minMetcon (Time)For Time: 40/50 cal row 25 box jump overs 20 hspu 10 min capStart every 3 min if class is...

Wednesday

Unwritten – CrossFit FunctionalWarm-up (No Measure)Warm Up 5 shuttle runs then… PVC Work: 10 strict press 10 push press 10 split jerk 3XSplit Jerk (12 x 1)12 EMOM BUILDMetcon (Time)6 rounds 10 snatches 10 t2b rest 1:30 Goal is to stay light enough to go...

Tuesday

Unwritten – CrossFit FunctionalWarm-up (No Measure)5 min DU’s 3 rounds of Samson Stretch 30 sec/side 10 OHS w/ pvc 10 sit ups 10 back extensions 5 strict pull ups 5 dipsBench Press (5-4-3-2-1-1-1)Build to 1 rep max 2 min clockMetcon (Time)200 m sprint 8X...