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Main – CrossFit Metcon Metcon (Time) 20 Rounds For Time: 6 Single Arm Dumbbell Snatch 45/35# 6 Toes-to-Bar *23 Minute Time CapRx+ will be 55#/45# Gymnastics Pancake Stretch (No Measure) Gymnastics Splits (No Measure)

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Main – CrossFit Be prepared to run outside! Dress warm 🙂 Weightlifting Front Rack Lunge (3×6 sets across ) Metcon Metcon (Time) 40 Burpees 400 Meter Run 30 Burpees 300 Meter Run 20 Burpees 200 Meter Run 10 Burpees 100 Meter Run *12 Minute Time Cap Stabilization/ Gymnastics Single Arm Handstands (No Measure)

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Main – CrossFit Metcon (Time) 125 Double Unders 80 Sit Ups 800m Run 100 Double Unders 60 Sit Ups 600m Run 75 Double Unders 40 Sit Ups 400m Run 50 Double Unders 20 Sit Ups 200m Run 35min Cut Off

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Main – CrossFit Metcon Metcon (Time) 15-12-9-6-3 Hang Power Snatch 115/75# 15-12-9-6-3 Wall Balls 20# 10’/9′ Target 50-40-30-20-10 Handstand Walk (ft)Rx+ will be 155/105# Power Snatch Stabilization/ Gymnastics Handstand Shoulder Tap (No Measure)

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Main – CrossFit Endurance WOD Metcon (Time) 300 Meter Shuffle Shuttle 200 Double Unders 100 Sit Ups 50 Dumbbell Squat Cleans 35/25# 100 Sit Ups 200 Double Unders 300 Meter Shuffle Shuttle~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Shuffle Shuttle will be 5x through: 5 Meters Down and Back 10 Meters Down and Back 15 Meters Down and Back