Friyay

Jones Valley CrossFit – CrossFit Weightlifting Overhead Squat (3 attempts at Max Rep @75% of BW) Metcon Metcon (Time) 3 Rounds 12 Thrusters 95/65 9 Chest to Bar Pull-ups 3 Power Cleans 185/115RX+ 12 Thrusters 115/75 6 Bar MU 3 D-ball cleans...

Wednesday

Jones Valley CrossFit – CrossFit Weightlifting Power Clean (1 Rep Max EMOM style…) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 12 Reverse Lunges (6L/6R) 95/65 10 Pull-ups 200m...

Tuesday

Jones Valley CrossFit – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restBox Jumps Men...

Monday

Jones Valley CrossFit – CrossFit Weightlifting Back Squat (Work up to a 10 RM) Then 10 reps @95% of 10RM, 10 reps @90% of 10RM Metcon Metcon (Time) Every 4 Minutes x 4 Rounds 5 Deadlift 185-275/125-225 200m Sprint Then rest the remainder of the 4...