Thursday

Unwritten – CrossFit FunctionalSkill15 min skill workMetcon (Calories)5 min max cal bike rest 3 min 5 min max cal row rest 3 min 5 min max cal ski

Wednesday

Unwritten – CrossFit FunctionalFront Squat (3 X 12)60% 3 min clockMetcon (AMRAP – Rounds)18 min amrap 12 OH lunges in place 65/95 8 burpees over bar 12 OH lunges in place 65/95 8 t2b

Tuesday

Unwritten – CrossFit FunctionalDeadlift (5 X 3)TNG 80% 2 min clockMetcon (Time)For Time Row 1500m 150 du’s 12 min cap

Monday

Unwritten – CrossFit FunctionalPush Press (3 X 10)2:30 clock – build but maintain formMetcon (AMRAP – Rounds)5 min amrap 15 box jumps 15 push ups rest 2 min 5 min amrap 15 wall balls 15 kb swings rest 2 min 5 min amrap 15 pull ups 15...