Friday

Unwritten – CrossFit FunctionalClean and Jerk (1 X 1)16 min to build to heavy singleMetcon (Time)5 rounds of 2 rope climbs 12/15 cal erg 10 burpee box jump overs 20 min cap

Thursday

Unwritten – CrossFit FunctionalSkill15 min skill work OR 4 sets of 8 strict pull ups – (negatives if you don’t have pull ups) 6 strict dips (difficult band if needed)Metcon (Time)3 rounds for time 50 ft SA OH walking lunge (r) 50 ft SA OH walking...

Wednesday

Unwritten – CrossFit FunctionalDeadlift (10 X 3)10 min EMOM @ 70% 3 sec descent for eachMetcon (AMRAP – Rounds)10 rounds of 30 sec hard bike 1:30 min rest

Tuesday

Unwritten – CrossFit FunctionalBench Press (5 X 5)75% 12/15 cal erg sprint after each set 2:30 clockMetcon (Time)21-15-9 Cal row alt DB snatches 50/70 12 min cap

Monday

Unwritten – CrossFit FunctionalSnatch (7 X 1)7 min EMOM Complex – Snatch + 2 OHS stay at 75% throughoutMetcon (Time)30-20-10 shoulder to overhead 75/115 400 run after each set