WEDNESDAY
Weightlifting
Strict Press 12-12-12-12
35-40-45-50%
Sit ups 20-20-20
Between Press Sets

Metcon
8 Rounds For Time:
200 m Run
12 Goblet Lunges 53/35 (6 per leg)
1 Rope Climb

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Tuesday

Skill Work
Power Snatch (1-1-1-1)
Toes-To-Bar (1-1-1-1)

Metcon
3 rounds for time
21 calorie row
15 bar-facing burpees
9 power snatch (95/63)
Scaled: Empty bar from mid shin
RX＋ : Squat Snatch

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Monday

Weightlifting
Back Squat
12-12-12-12
35-40-45-50%

Superset with Strict Pull Ups. Half of your max rep.
If you have 8 strict pullups you’ll do 4 pullups each superset.

Metcon:
Min 0-4
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 8-12
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 16-20
400m run then AMRAP Cindy with remainder of time

Photo Cred: @garavsmurphy

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Sunday

10am Reloaded

11am CrossFit

Photo Cred: @garavsmurphy

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Saturday

9am Reloaded. Beach @ A1A

10am CrossFit

Photo Cred: @garavsmurphy

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FRIDAY 9am is our ONLY morning class at 305, A1A & SRCF
Jeff Costomiris @ 305
Isaias Torres @ SRCF
Dan & Chad show at A1A

Normal schedule resumes Friday PM weather permitting.