CrossFit Class 3/5

Strict Press 5×5 70%

6 Rounds for time

250m Row

15 Lateral Burpees Over Bar

10 Jerks set 1-2: 95/65 r:90s,

set 3-4: 135/95 r: 2:00,

set 5-6 185/115lbs r:2:30

Strength & Conditioning Class

3 sets of 

8 – 12 Alternating DB Bench Press

8 – 12 Dips

8 – 12 DB Overhead Tricep Ext

3 sets of 

8-12 Strict Pull Up (weighted or Banded or Lat Pull Down)

8-12 Ring T’s or Band Pull Aparts8-12 Ring Curls or DB Curls

OT5Minutes for 15 Minutes

15 DB Thrusters

15/10 Cal Row

15 Burpees

15 Double Unders