These last two Saturdays have been amazing as well as the week's leading up to them  . This Coming Saturday will be at Body Rocc Crossfit in San Pedro unless there is Rowing in which case it will be at our location/Crossfit Lomita. We will know for sure Thursday evening.  Contact Coach Joe for info on facebook or at 702-884-5919 for the location of 16.3.

Monday
Deadlift 4x8
Box Jumps 4x8

B) 5 rounds for time
12 Over Head Squats 75/45
100M Farmer Walk 61/44
5 Bar Muscle ups (5 pull ups then 5 Ring Dips scaled)

Tuesday
Split Jerks 5x5
Bent over Row 5x5

B)EMOM 12
min 1 5 Snatches 135/95
min 2 15/12 Cal Row
Min 3 5 Jerks
min 4 15/12 Cal Row
min 5 5 Thrusters
min 6 15/12 cal row

Wednesday
Back Squat 5x10,8,6,4,2 (AHAP)
KB Step ups5x10,8,6,4,2 (e/leg)

B) AMRAP 7
5 muscle ups (10 pull ups, 10 HR Push ups)
25 wall balls
50 Sit ups

Thursday
Bench Press 4x12
Rope Climbs 4x3

 3 rounds of:
Stations
:40 of max reps shoulder to over head 135/95
rest :20
:40 of max Box Jumps 24/20
rest :20
:40 of Max Kettle Bell Swings 53/35
rest :20
:40 of Max Cal Row.

Friday
800m Run
20 Burpees rest :90
400m Run
15 Power Cleans 155/105 rest:60
200m Run
35 Burpees rest :30
100m Run
20 Power Cleans

B) Skills and Strategy for 16.3

C) 12 min. of Partner Cindy
one person works at a time
5 Pull Ups
10 Push ups
15 Air Squats

D) Mobility