Strength

Strict Press 5x3

MetCon

12:00 Amrap

20 KBS  50/35

1 Rope Climb   

Strength:

Back Squat 5x3    

MetCon:

 5rds

 10 Power Snatch 75/55

  2 rds. Cindy

Open Gym

5-6:30am

4-6pm

Strength

Weighted Step-Ups 4x10

MetCon

               50 DBL (2X Singles)

5 Wall Walks

40 Dbls  

4 Wall Walks

30 DBL

 3 Wall Walks

20 DBL

2 Wall Walks

10 DBL

1  Wall Walk

 10 RDS  

                1 Minute  

8 DL

6 Hang Power Clean

 4 Front Squat

 2 STOH   95/65

 Burpees in remaining time

                1 Minute Rest

                   Score is Burpee total

5 Min Amrap

5 Hang Squat Snatch (135/95 Scale:95/65)

20 Double Unders  (50 singles)

--Rest 3min--

5 min Amrap

10 Power Cleans (135/95 Scale 95/65)

20 Pull Ups

--Rest 3 min--

5min Amrap

15 Box Jump Over 24/20

15 Wall Balls

Friday Class Time @ 8:00am only

Strength:

Back Squat

20 min to work to a heavy set of 3

MetCon:

12 Min AMRAP

2 HSPU

4 KB Swings (Rx:70/50)

6 Ring Dips

8 Air squats

Tri-Lakes CrossFit is closed today to allow our coaches and their families some well deserved family time.

Special class times

5:00am, 5:00 & 6:00pm

Thruster test!! Record your score. We will revisit this

Min 0-4: 5 Thruster EMOM 75/45

Min 5-9: 5 Thruster EMOM 95/65

Min 10-14: 5 Thruster EMOM 115/80

Min 15-19: 5 Thruster EMOM 135/95

Min 20-24: 5 Thruster EMOM 155/110

Min 25-29: 5 Thruster EMOM 175/125

Strength:

15 min to work to a heavy snatch balance

MetCon

Teams of 2

20 min AMRAP

Partner A: Row 500m

Partner B: 1 Rope Climb, 10 box Jumps 30/24