Monday
“Bella Complex”
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
*5min
Then…
“Space Balls”
EMOM x 10
1st Min: 3 Power Clean & Jerks
2nd Min: 15 Wallballs (20/14)
*Score is weight used for your power clean & jerks
Tuesday
Strength – E90sec x 6 Rounds
4 Floor Presses (Build in Weight)
Then…
“Sweaty Palms”
3 Rounds for Time (RFT)
15 American Swings (53/35)
12 Pull Ups
*8min Cap
Wednesday
“John Snow”
50/40 Calorie Row
40 Box Jumps (24/20)
30 Single DB Box Step Overs (50/35)
20 Toes to Bar
Thursday
“Fast As A Bike-ning Bolt”
5 Rounds for Time (RFT)
1200m Assault Bike
65 Double Unders
*20min Cap
*Ratio of Double Unders to Single Unders is 1:1 if you choose to not attempt double unders. However, with such a generous time cap, use this time to work on your double unders
Friday
CrossFit Games Open WoD 23.3
TBA
Saturday – Partner WoD
“Mario & Luigi”
AMRAP 20
50 Burpees to Plate (45/25)
50 Plate Ground to Overhead (45/25)
50 Uneven Pushups (fm. plate)
*Break this up as you want with your partner. There is no criteria to split this evenly
