Steel City Crossfit

Complete the following 7 times:

• 7 Push Press
• 7 SDLHP
• 7 OHS

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*BONUS

Complete the following 5 times:

• 10 Box Jumps
• 10 Push ups
• 10 Kip Swings

Complete the following triplet 25 - 21 - 17 Rep rounds for time:

• MB Cleans
• Push Jerk
• Double Unders

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Rest Day.

- Sledge swings

- OH squat

- Row

- Sit up

- Pull up

(for 20 seconds on and 10 seconds off) for 4 mins

Complete AMRAP in 20min

• DB cleans x10
• Pull Ups x7

Rest day.

Complete 150 Burpees for time.

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“Christine”

Complete the following 3x for time:

• 500 m Row
• 12 Body Weight Deadlifts
• 21 Box Jumps (24″)

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Complete the following 5 times:

• 400 m Run
• 5 Turkish Get Ups (Per Arm)
• 15 Front Squats

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Rest Day.