Every 90 seconds x 7 rounds of:
3 Back Squat
*build to heavy set of 3


“Can You Hang”
3 rounds, each for time, of:
500 meter Row
40 Air Squats
30 Box Jump Overs, 24/20
20 Push-ups
10 Power Snatch, 135/95
– rest 3 minutes between rounds


A. 5 x 5 Strict Press, heavy
B. 5 x 5 Kneeling Jump Squat
C. 200 Single Leg Single Unders



“Stop And Smell The Roses”
25-20-15-10-5 reps of:
Medicine Ball Cleans, 20/14
Dumbbell Push Press, 35/20
Double Unders
Dumbbell Plank Row, 35/20 (1/2 reps left side/1/2 right side)
Hip Thrusts*after each round you must Side Plank for 30 seconds each side
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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