Main – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Squat Dislocates, Rib Mobilization, Interior/Exterior Mobilization

Strength & Skill

The Balance Complex

*Skill, Speed & Strength are the objectives……take your time.

3 Rds of 3 reps for each movement. Try increasing weight, but don’t compromise technique.

-Sotts Press
-Overhead Squat
-Pressing Snatch Balance
-Snatch Balance
-Heaving Snatch Balance


Metcon (Time)


Death By Front Squats:

Male 95# / Female 65#

Athlete increases one rep for every minute that passes on the clock. As long as the athlete can keep the reps inside the minute, they move on.

0:00 to 1:00 = one rep
1:00 to 2:00 = two reps
2:00 to 3:00 = three reps
3:00 to 4:00 = four reps
so on.
so on.