CROSSFIT I. 21-15-9BALL SIT UP TRX HIP SWING II. 10X2′3 GOOD MORNING 6 THRUSTER 20 DU’S III. 10X 1′ WORK /1′ REST1 ROPE CLIMBING 3

WEIGHTLIFTING I. 2X30HIP EXT. SHOULDER TOUCHWALL PRESSBAR OBLIQUE TWIST II. 12X90 SEC1 BLOCK POWER SNATCH + 1 BLOCK SNATCH III. IN 12′3 POS. CLEAN HIGH

LIGHT CROSSFIT I. AMRAP 6′6 SEC HANGING L-SIT 6 DDB PRESS II. 15 RFT 30 JUMP ROPE 10 AM. SWING 5 JUMPING PULL-UP CROSSFIT I.