Cary CrossFit

Tire Flips 5x5 Sledge Hammer Strikes 4x6 ea. side

Pistol Squats 5 x 6 Weighted Deload Pushup: 4 x 7

3 Rounds for time… 300m run 20 Rocket Jumps 15 Pullups 10 Super Burpees

15min Jog on Greenway

Dynamic Stretches

Hill Runs 6x 50m Sprints w/ 60” rest 3x 100m Sprints w/ 90” rest

3 Rounds 20"on / 20"off Alt. Lunge Jumps Extended Plank High Mountain Climbers

Box Jumps 4x5

15 minutes to find Back Squat Max

Back Squat 4x4 @ 75% of new max Diamond Pushups 3xChallenge

Rx For time… 30, 24, 18, 12, 6 of KB Swings (24kg/16kg) Hurdle Hops AB Mat Situps Burpees

Rx+ For time… 5 Deadlifts before each round (100kg/60kg) 21, 15, 9, 3 of Handstand Pushups KB Swing (32kg/24kg)

5’ Handstand Walk Practice 5’ Double Under Practice

10’ Power Clean daily max then…

6x1 on the minute at 80% of daily max

3-Step Squats 5x3 BB Shoulder Press 5x5

For Time… Buy In: 5 Power Cleans (90kg/45kg) 4 Rounds 10 OH Squats (60kg/30kg) 15 Chest to Bar Pullups 20 Super Burpees to Box Jump Cash Out: 100 Double Unders

Hang Clean + Front Squat 6x1+3

Lateral Lunge 5x6 Heavy KB Swing 5x10

Rx 4 rounds for time                       200m run 15 Goblet Squats 10 Pullups 15 V-Ups 10 Deload Pushups

Rx+ 5 Rounds for time 1 Clean and Jerk (90kg/45kg) (feet need to come together if you split jerk) 10 Handstand Pushups 10 Box Jumps (24”/20”) 300m run.

Speed Deadlift: 6 x 2 on the minute

“McGhee” For time….150 reps any way you want it of Burpees and Pullups

Heavy Sled Push 5x20m in between each set perform 15 Hollow Rocks

Power Clean 6x2

DB Thrusters 4x6 Inverted Row 4x10-12

Rx 2 rounds for cumulative rep count 60"on / 30"off Calorie Row Hurdle Facing Burpees Plate Thrusters (20kg/15kg) Deload Pushups

Rx+ 4 rounds for cumulative rep count 60"on / 30"off Back Squats (80kg/45kg) Chest to Bar Pullups