Monday
Metcon
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Bonus Work
Zercher Yoke Walks
4 x 50′
Tuesday
Strength
3 Rounds
Sled Bear Crawl
Farmers Walk
3 Rounds
Sled Drag
50′ D-Ball Walk
Bonus Work
50-40-30-20-10
Calorie Row
rest 1 minute between efforts
Wednesday
Metcon
CROSSFIT LINCHPIN TEST 9
5 Rounds for time of:
50 ft Handstand Walk
5 Squat Cleans 102/70Kg
Bonus Work
EMOM 12
Max Effort Hollow Hold
(Score is shortest hold)
Thursday
Metcon
“The Rock”
Every 2 Minutes for 20 Minutes
7 Wall Balls
5 Power Snatches 61/43Kg
3 Bar Muscle Ups
Bonus Work
5 Rounds
15 Cal AB
15 GHD Sit Ups
Friday
Metcon
27 Cal Row
21 Dumbbell Thrusters
15 Toes to Bar
9 Burpees to Bar
Bonus Work
27 Cal Row
21 Dumbbell Thrusters
15 Toes to Bar
9 Burpees to Bar
Saturday
Metcon
30 Muscle Ups
120 Double Unders
1 Mile Suitcase Walk