A) CF S-WOD

B) CF Metcon

C) 3rds not for time: 5 muscle ups, 15 empty bar thrusters

A) Run 1 mile

155 pound Clean and jerk 21 reps

Run 800 meters

155 pound Clean and jerk  21 reps

Run 1 Mile

***No oly experience / deconditioned / scaled version:

800m run

A) CF Metcon

B) Work on a weakness

(Credit: Crossfit Journal, November 2012)

5rds of:

5 pull ups

10 push ups

15 squats

Then 4rds of:

8 HSPU

15 Russian KB Swings (70/53)

Then 3rds of:

15 box jumps

A) CF Metcon

B) Build to a heavy deadlift single.

A) Strength: Back Squat

3 sets of 5 @ 80% (as fast as possible)

B) Metcon:

15-12-9

Power Snatch (115/85)

Toes to bar

THEN 200 double unders

10 min time cap

A) Snatch complex; Snatch, hang snatch (anywhere above knee). Find heaviest of the day

B) CF Metcon

C) 3 rounds not for time; 12 alt pistols, 24 ghd sit ups

A) Strength: Press

1 strict press, 4 push press. Take 15 min to build to your heaviest complex

B) Metcon: 5rds for max reps

Min 1: Row for calories

Min 2:  Jumping pull ups

Min 3: MB get ups* (20/14)