Monday

Unwritten – CrossFit FunctionalPower clean + hang squat clean + split jerk (6 X 1)Complex – 2 min clock – buildMetcon (No Measure)1:30 stations/ 15 sec transition 1. Bike – 15-25 cals (pick a moderate target) 2. Tire flips – amrap 3....

Friday

Unwritten – CrossFit FunctionalFront Squat (5 x 3)80% – 2:30 clockMetcon (Time)5 rounds for time 10 KB swings 35/53 100 ft burpee broad jump 15 abmat sit ups

Thursday

Unwritten – CrossFit FunctionalSkill15-20 min skill workMetcon (AMRAP – Rounds)10 min AMRAP 4 CTB/pull ups 6 burpee over bar 8 power snatch 65/95Snatch weight should be light enough to cyle through quickly

Wednesday

Unwritten – CrossFit FunctionalMetcon (No Measure)Row Intervals 8 intervals of 250 row 3 min rest Females – 1:55 pace Males – 1:45 pace Whatever pace you choose you MUST stick with it!

Tuesday

Unwritten – CrossFit FunctionalRing Dips (5 x 6)15 min to complete on the 6th rep – hold for 15 sec (keep body in a nice hollow hold position) rest 1 min then follow each set with 30 sec L-sit holdMetcon (Time)For Time 4 rounds of 3 ring muscle ups 6 devil...