Monday
HAPPY VETERANS DAY! Normal Class Schedule ☺

A. 11 min AMRAP
– 11 Power Cleans (95/65)
– 19 DUs (use wtd. Rope if easy)
– 19 Wall Balls (20/14)
Rest 5 mins
B. 11 Min AMRAP
– 11 BF Burpees
– 19 Front Squat (95/65)
– 19 Pullups

Tuesday
A. 4 Min AMRAP:
– 40 Bench press (135/85) (2:30 cap)
– AMRAP Cals Row w/ remaining time
Rest 4 mins, then:
B. 4 Min AMRAP:
– 10/8 Cal AB
– 10 Box Jump Overs (24/20)
Rest 4 mins, then:
C. 4 Min AMRAP:
– 40/30 Cal row (2:30 cap)
– AMRAP Bench (135/85) w/ remaining time
D. 3-4 Sets NFT:
– accumulate 20-30s L-Sit on paralette
– 20-30s Weighted Plank Hold

Wednesday
A. Every 3 mins for 15 (5 Sets):
– Deadlift X 3.3.3 (rest 10s between)- add weight to last week
Rest as needed
B. For Time:
– 400m Run
– 60 KB Swings (53/35)
– 800m Run
– 30 KB Swings (53/35)

Thursday
A. Every 2 mins for 10 (5 sets)
– Back Squat X 5 @ 21X1 (match or increase load to 2 weeks ago)
B. Every 2 mins for 8 (4 Sets)
– 60s Max DB FR Walking Lunges
C. For Time:
– 40/30 Cals AB

Friday
A. Accumulate 20 wtd. Strict Pullups in heavy sets of 2-3
B. Accumulate 30 Strict Pullups in sets of 4-5
C. For Time (20 Min Cap)
6 Rounds:
– 6 2DB S2OH (50/35)
– 6 T2B
Then
3 Rounds:
– 12 1DB S2OH (6 right/6 left)
– 12 T2B

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am