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Thursday

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CrossFit Preferred - CrossFitWeightliftingBench Press (3x max)MetconMetcon (AMRAP - Rounds and Reps)MET-CON Complete as many rounds and reps as possible in 8 minutes of: 5 Renegade Rows 20 Walking Lunges with Dumbbells in Farmer’s Carry (use same weights as you did for renegade rows)MetconMetcon (AMRAP - Reps)STAMINA EMOM EMOM x…

Bumblebee

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CrossFit Preferred - CrossFitGymnasticsPull-ups (1x max)WeightliftingBack SquatMetconMetcon (AMRAP - Reps)"BUMBLEBEE" AMRAP 7: Clean and Jerks (95/65) (125/85) (155/105) *OTM – 7 Wallballs (14/10) (20/14) (30/20) *Females to a 9′ Target This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions.…

31

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CrossFit Preferred - CrossFitMetconMetcon (AMRAP - Rounds and Reps)"31" In Teams of 2, AMRAP 31: 3 Rope Climbs (sub 18 C2B or most challenging upper body pull) 11 Box Jumps (30/24) 24 Wall balls Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate…