MONDAY 11/2/15

STRENGTH

BACK SQUAT (3X3, ACROSS)

METCON

FROM CROSSFIT.COM

"JACKIE"

1000M ROW

50 THRUSTERS @ 45/35

30 PULL-UPS

BONUS

AMRAP2 PISTOLS

TUESDAY 11/3/15

WEIGHTLIFTING

CLEAN AND JERK (BUILD TO 3RM, THEN 3X3 @ 90%)

METCON

50 T2B

40 BOX JUMPS @ 24/20

30 HANG SQUAT CLEANS @ 115/75

20 PUSH JERKS @ 115/75

10 MUSCLE-UPS

BONUS

AMRAP1 RING DIPS

WEDNESDAY 11/4/15

STRENGTH

BENCH PRESS (3X3, ACROSS)

METCON

3 ROUNDS

30 WALL BALLS @ 20/14

30 PISTOLS

30 AB-MAT SITUPS

BONUS

MAX DISTANCE HANDSTAND WALK (3 ATTEMPTS)

THURSDAY 11/5/15

WEIGHTLIFTING

HANG SNATCH (ESTABLISH 1RM)

METCON

2 ROUNDS

80 DOUBLE UNDERS

800M RUN

8 SQUAT SNATCHES @ 155/105

BONUS

MAX BROAD JUMP (3 ATTEMPTS)

FRIDAY 11/6/15

STRENGTH

FRONT SQUAT (3X10, ACROSS)

METCON

1 UP TO 10

DEADLIFT @ 315/205

HSPU

C2B PULL-UP

BONUS

TABATA ASSAULT BIKE (SCORE IS CALORIES)