Saturday

Unwritten – CrossFit FunctionalBack Squat (5 X 3)Last week of the back squat cycle – 87% on 3 min clockMetcon (Time)Teams of 2 800 run 100 American KB Swings 53/70 800 sled drag 25/50 Switch however you wish – try to make it...

Friday

Unwritten – CrossFit FunctionalSnatch Complex (E2MOM )1 snatch DL + 1 hang power snatch + 1 power snatch1 complex every 2 min for 12 minutesMetcon (Time)Partner row 6K for time – split evenly however you want

Thursday

Unwritten – CrossFit FunctionalSkill15 min to work on any skill!Metcon (Time)For Time 500 row 15 man makers 200ft farmers carry 15 power cleans 135/185 200 ft farmers carry 15 man makers 500 row 21 min capman makers 35/50 Farmers carry...

Wednesday

Unwritten – CrossFit FunctionalBack Squat (5 X 3)87% – no typo this time! Last week of back squat cycle before deload – Dig deep and work hard here!Metcon (Time)For Time 10 – 8 – 6 – 4 – 2 OHS 125/165 200...

Tuesday Active Recovery

Unwritten – CrossFit FunctionalWarm-up10 minutes foam roll – hit anything that is tight/sore 3 rounds NFT 200m light jog 10 lunge with pause & stretch arms up (take your time here) 10 plank with reach each 5 KB windmills each sideMetcon (No...