Friday

Unwritten – CrossFit Functional

Bench Press (4 X 8)

2:30 clock all sets at 65%

Metcon (Time)

21-15-9

Bar muscle ups

75 du’s

18 min cap

OR

30-20-10

chest to bar/pull ups

75 du’s

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (AMRAP – Rounds)

15 min amrap

5 devil press 35/50

10 lunges in place 35/50

20 sit ups

Must use same DB for both movements

Wednesday

Unwritten – CrossFit Functional

Deadlift (4 X 6)

All sets must be TNG

65%

12 minutes to complete

Metcon (Time)

20 rounds with a partner

200m runs – you go/I go

Tuesday

Unwritten – CrossFit Functional

Strict Press (3 X 10 )

10 minutes to complete

all sets at 65%

Metcon (Time)

With a partner for time

40 burpee box jump overs

4 rope climbs

40 DB step overs 35/50

4 rope climbs

40 burpee box jump overs

Monday

Unwritten – CrossFit Functional

Squat Clean (10 X 1)

10 min EMOM

Min 1-5 @ 65%

Min 6-10 @ 75%

Metcon (Time)

4 rounds for time

10 DB cleans 35/50

10 HSPU

15/20 cal erg or row