Tuesday 1/17/2017

A.  Strength

Back Squat 

1x7@60% 

3x7@50% 

B.  Olympic Lifting  

Posted on www.hypeweightlifting.com 

C.  Metcon

AMRAP 13

20 Wall Balls 20/14

15 T2B

10 Power Cleans 115/75

D.  Assault Bike

4x30 Cals

* 2 min REST between rounds

E.  Open Prep

10-8-6-4-2

Muscle Ups

20-40-60-80-100

Double Unders

F.  Accessory Work  

  *Accessory work from now until the CrossFit Open is OPTIONAL!  Should only be tackled if all other sections have been

4x10 Back Rack Lunges

4x10 Weighted Step Ups

4x20 GHDSU

4x1:00 Weighted Wall Sits