Monday (Schools back- parents have happy tears)

CrossFit Health

Monday

Back Squat + 2 rope climbs

sets/reps

1x10-60%

1x8-65%

1x6-70%

1x6-75%

1x6- 80%

a)AFAP in 9 Minutes

10-20-30-40-50

Burpee

P/Clean 95/65

CrossFit Performance

Monday

a) Front Squat

5x5 start @65%

b) 14.3 Amrap in 8 mins 2heats

10 Deadlifts (M=135lbs, F=95lbs)

15 Box Jumps (M=24", F=20")

15 Deadlifts (M=185lbs, F=135lbs)

15 Box Jumps (M=24", F=20")

20 Deadlifts (M=225lbs, F=155lbs)

15 Box Jumps (M=24", F=20")

25 Deadlifts (M=275lbs, F=185lbs)

15 Box Jumps (M=24", F=20")

30 Deadlifts (M=315lbs, F=205lbs)

15 Box Jumps (M=24", F=20")

35 Deadlifts (M=365lbs, F=225lbs)

15 Box Jumps (M=24", F=20")

c) 2x 500m row FT

WR 1:5 95-100%