Bombers Crossfit – CrossFit Weightlifting Weighted Step-ups (4 x 8) R + L = 2 Metcon Metcon (AMRAP – Reps) 12 Minute EMOM 1: Row Cal (15/12) 2: 15 KB Swing (70/53) 3: Max Double UnderScore is number of Double Under

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Clean and Jerk (6 x 1) Clean Pull (5 x 2) Reverse Hypers (3 x 15) Good Mornings (100) Banded

Bombers Crossfit – CrossFit Weightlifting Metcon (Weight) 10 Minute EMOM: Odd: 3 Push Press Even: 3 Thruster Metcon Metcon (Time) 5 Rounds for Time: 9 Single Arm KB Thruster (53/35) 6 C2B Pull Up 3 Resisted Run

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for Time: 50 Jumping Pull Up 40 Push Up 30 T2B 20 Burpee Box Jump

Bombers Crossfit – CrossFit Weightlifting Power Snatch (8 x 2) Metcon Metcon (Time) 3 Rounds for Time: 250M Row 12 Power Snatch (65/45) 21 Push Up

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Snatch (6 x 1) Snatch Pull (5 x 2) Zots Press (3 x 10) Super Set with GHD Twist GHD Med Ball Twist (3 x 20)

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 3) Back Squat (5 x 10) Metcon 500m Row (Time) Max Effort 500m Row

Bombers Crossfit – CrossFit Weightlifting Power Clean (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 200M Run 50Ft Handstand Walk

Bombers Crossfit – Bombers Barbell Club Weightlifting Pwr Snatch + OHS (6×3) 3 sec tempo lower into the OHS from the Power snatch catch Snatch Push Press (5×3) Warm-up Warm-up (No Measure) GHD Situp 3×20-30 Leg raises 100 wide leg and narrow leg