Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 15min Amrap-20 T2Bar, 15 Squat Cleans@50%, 20 T2Bar, 13 Squat Cleans@60%, 20 T2Bar, 11 Squat Cleans@70%, 20 T2Bar, 9 Squat Cleans@80%, 20 T2Bar, Max Squat Cleans@90% in remaining time (PostWorkout Recovery) TBA by Coaches including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Handstand Push-up Progressions & One Legged Squats Progressions or Tabata Handstand Hold & One Legged Squats (B) For Time 12min Cap-CrossFit.com WOD-150 Burpees for Time with an 8" Touch (PostWorkout Recovery) TBA by Coaches including CrossOver Symmetry Recovery
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Bar Muscle Up Progressions (B) For Time 8min Cap-50 OHS@Power Snatch Weight, 40 Power Snatch@50%, 30 Bar Muscle Ups (C) Optional-CFSEndurance L.I 2x5min Ski 1km in remaining time max GHDHE 1:1 Work/Recovery (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSEndurance Short Intervals 5x4min Intervals 2min Recovery 400m Run, 20 Box Jumps 30/24", Max Double Dumbell Push Jerk@ 25/15kg (B) Optional 2 Rounds Tabata Plank Holds (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (B) CFS Strongman/Strongwoman Tyre Flips & Atlas Stone Ground2Shoulder& Atlas Stone Lunges (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance 2 Rounds Tabata Plank Holds & Time Trial-5km Row
Saturday 8am till finish-Catch Up & Open Box
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