Weightlifting
Back Squat 1-1-1-1-1
Find a new 1 Rep Max Back Squat

Metcon
12 Minute EMOM
Min 1: 15 Unbroken Wallballs 20/14lb 10/9ft
Min 2: 5 Shoulder to Floor on Ropes (RX straight body, no knee bend)
Min 3: 40 Seconds of Max Rep Burpees
*Score is total burpees

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10am Reloaded

11am CrossFit

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9am Reloaded. Beach at A1A

10am CrossFit

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Weightlifting
Clean and Jerk (1-1-1-1-1)
20 Mins to build to a max

Metcon
For Time:
1 Mile Run

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Weightlifting
Back Squat (5-5-5)
40-50-60%
These should be light

Metcon
15 Minute AMRAP
15 Kettlebell Swings 53/35
15 Kettlebell Deadlift
10 Goblet Lunges (5 per leg)
10 Ring Dips

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Skill Work:
Double Unders/Triple Unders

Metcon
3 Rounds Each For Time:
100 Double Unders
25 Hand Release Pushups
Start a new round every 4 Minutes.
*RX is hips DO NOT rest on the ground on the bottom of hand release pushups

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