4.17.25

Metcon
4 Rounds E6M
20 GHD Sit-ups
20 DB Front Squats @ 35/25
20/16 Calorie Bike

4.16.25

Strength
10 min EMOM
3 Push Press @ 70% 1RM

Metcon
5 RFT
10 Burpees
20 DB Push Press @ 35/25
40 Double-unders (RX+ 25 Crossovers)

4.15.25

Strength
7 Rounds E3M
Deadlift
2x3; 2x2; 3x1

4.14.25

Metcon
15 min AMRAP
3 Wallballs @ 20/14
3 Ring Muscle-ups
Add 3 reps to wallballs each round.
CAP programming from 3/15/2025.

4.12.25

Weightlifting
Skill Development
5 min EMOM
3 Muscle Snatches

5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
4 Rounds E2M
2 High Hang Snatches w/ :03 pause in dip

4 Rounds E3M
2 Floating Snatches

CrossFit
Metcon
Partner WOD
10 RFT
Partner 1: 500/400m Row
Partner 2 performs
5 Squat Snatches @ 95/65 (RX+ 135/95)
15 Sit-ups
Switch each round.  Partner starts where previous partner left off.
Score is # of rounds completed.