Article of: Crossfit Tzafon

STRENGTHFront Squat5 @ 65%4 @ 75%4 @ 80%4 @ 80% METCONFor Time: 15 Front Squat @ 75-80% Rest 3:00 40

STRENGTHWith A Partner, For Time:11 Clean @ 50%9 Clean @ 55-60%7 Clean @ 65-70%5 Clean @ 70-75%3 Clean @ 80-85%

TECHNIQUESnatch Deadlift + Hang Snatch Pull + Hang Power Snatch2 + 1 + 1 @ 40%1 + 1 + 1

STRENGTHBack Squat4 @ 75%4 @ 80%4 @ 80%4 @ 80% METCONFor Time:10 OH Reverse Lunges (42.5/30)30 Lateral Burpees Over The

SKILL4 Rounds of 1:00 ON/1:15 OFFBar Muscle-upStrict Toes to BarKipping Toes to BarStrict Hanging Knee TuckV-upTuck-up Start at the highest

METCON5 Rounds, 1:00 Per Station Of:Wall BallsSumo Deadlift High Pulls (35/25)Box JumpsPush Press (35/25)Row/Bike 1:00 Rest After Each Round Worldwide

STRENGTHFront Squat5 @ 65%4 @ 75%4 @ 80%4 @ 80% METCONFor Time: 4 Rounds10 Deadlift @ 55%10 Box Jump Over

METCON‘Nicole’AMRAP 20400m RunMax Rep Unbroken Pull-up Score is total pull-up reps. Rest 5:00 Then… ‘Annie’For Time:50-40-30-20-10Double UnderSit-up

SKILLEvery 2:00 x 85 Deficit HSPU5/5 Pistol5 Hang Power Clean @ 55% ScaledDeficit Push-upWeighted Single-leg Box Squat Choose an appropriate

STRENGTHBack Squat6 @ 70%6 @ 80%3 @ 90%2 @ 95% METCONAt 0:00EMOM to Failure7/5 Cal Bike or Row5 Burpee At