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Molon Labe CrossFit

Strength: Back Squat Complete 5 sets of 3 reps each with 2 minutes between sets. Work up to heaviest triple 3 Rounds for time of:

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CrossFit Macedonia

Skill Work 12 Minute running clock 0:00 – 7:00 Work on High hang snatch (position, mechanics) 7:00 – 12:00 Work on stringing double unders AMRAP

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CrossFit

Strength/Endurance: EMOM 20 Minutes of: -1 Deadlift and 1 Push-up *keep adding 1 DL and 1 PU every round for 20 minutes. (minute 20 would

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Molon Labe CrossFit

Team workout AMRAP 21 Minutes – Teams of 3 Partner #1: Row Partner #2&3: -20 Partner Abmat Med Ball Tosses (scale weight of med ball)

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BLACK FRIDAY WORKOUT

“BLACK FRIDAY” For time: -50 Single arm dumbbell thrusters @25+/15+ -50 AbMat sit-ups -10 Deadlifts @225/185 -50 Slamball @30/20 -50 Push-ups on empty Olympic bar

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CrossFit Molon Labe

Strength: 10 rounds of: (no clock) -1 Power/Squat snatch -2 Back squat -1 Jerk from the back Work up to heaviest complex AMRAP 20 Minutes

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CrossFit

Strength: EMOM 10 Minutes of: -Even: 5 Body blasters (burpee to pull-up to knees to elbow) -Odd: 10 Slamball @30/15 For time: Buy-in: max calorie

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CrossFit Macedonia

Strength: EMOM 12 Minutes of: -1 Rope ascent (or scale 5 pull ups) (athletes doing the rope climbs, alternate rope climb rounds with 10 pull-ups)

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