Gym – CrossFit

“For I know the plans I have for you.” Declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
-Jeremiah 29:11

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Warm-up (No Measure)

Warm-up: 15 min cap

Metcon (Time)

For time: 30 min cap

21 DB Burpee (50/35)

15 Squat cleans (115/75)

9 Strict pull-ups

21 DB Deadlift (50/35)

15 Squat snatches (115/75)

9 Kipping C2B (no butterfly)

21 Pistol squats (total)

15 Overhead squats (115/75)

9 Bar muscle-ups

21 DB box step-ups (total) (50/35)

15 Front squat (115/75)

9 Handstand push-ups
Rx+: (135/95)

Fire breather: (155/105)