SATURDAY Warm-up Metcon (Time) 5 RDS 15 PUSH PRESS 65/95 15 PULL UPS 30 DUBS 400 MT RUN

FRIDAY Warm-up Metcon (Time) 200 MT SLED PULL RELAYS SPLIT THE CLASS IN TEAMS OF 3 (3 X EACH) 25/45 REST 2 MINS AFTER EVERYBODY IS DONE 10 RDS 5 SQUAT CLEANS 85/115 10 WALL BALLS 15 SIT UPS

THURSDAY Warm-up Metcon (Time) 3 RDS 10-POWER SNATCHES 65/95 20-HAND RELEASE PUSH UPS 200 MT RUN 2 RDS 10-SDLHP 20 KB SWINGS 35/55 200 MT RUN

TUESDAY Warm-up Metcon (Time) 4 RDS 400 MT RUN 100 MT WALKING LUNGES WITH ONE ARM DB 20/30 20 FRONT SQUATS 65/95

MONDAY Push Press (1-1-1-1-1-1-1) CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-Bar

SATURDAY Warm-up Metcon (Time) GRAB A PARTNER 400 MT RUN 40 POWER CLEANS 65/95 100 WALL BALLS 30 POWER CLEANS 85/115 75 WALL BALLS 400 MT RUN 20 POWER CLEANS 105/155 50 WALL BALLS 10 POWER CLEANS 115/185