MONDAY, APRIL 24
6 SETS EVERY 2:30
2 JERKS
100′ DB OH CARRY L+R
AMRAP 8
2 ROPE CLIMBS
20 BOX JUMP OVERS 24/20″
TIUESDAY, APRIL 25
MURPH PREP
AMRAP 12
5 STRICT PULL UPS
10 SINGLE ARM RING ROWS L+R
20 ALTERNATING STEP UPS
REST 3:00
FOR TIME
1 MILE RUN
WEDNESDAY, APRIL 26
CROSSFIT.COM WOD
5 ROUNDS
500/400M ROW
15 DB FLOOR PRESS 50s/35s
THURSDAY, APRIL 27
3 ROUNDS
10 TOES TO BAR
10 ALT SINGLE ARM DEVILS PRESS 35/25
DIRECTLY INTO
2 ROUNDS
15 KNEES TO ELBOWS
15 NO PUSH UP BURPEE DEADLIFTS 35s/25s
DIRECTLY INTO
1 ROUND
30 SIT UPS
30 BURPEES
FRIDAY, APRIL 28
5 SETS EVERY 2:00
3 POSITION SQUAT CLEAN
FOR TIME
400M RUN
10 CLEAN & JERKS 135/95
200M RUN
5 THRUSTERS
200M RUN
10 CLEAN & JERKS
400M RUN
SATURDAY, APRIL 29
2 ROUNDS (W/ A PARTNER)
200 DOUBLE UNDERS (SPLIT)
20 SYNCHRO BURPEES
100 WALL BALLS (SPLIT)
10 SYNCHRO BURPEES
2000M ROW (SPLIT)
SUNDAY, APRIL 30
AMRAP 18
TEAMS OF 4
P1: 50′ SLED PUSH & 50′ SLED REVERSE DRAG
P2: MAX CALORIE SKI ERG
P3: MAX FARMER HOLD
P4: REST
