Matt Dee

Competition Class

Strength

Skills & Drills

COMPETITION

6min AMRAP
5 Front Squats 155/105
3/2 Bar Muscle Ups
30 Double Unders
(Rx+ = 185/125, Heavy Rope)

Rest 5min

6min AMRAP
7 Front Squats 135/95 (Rx+ = 165/115)
7 C2B Pull-ups
7 Box Jumps 24/20

Rest 5min

6min AMRAP
12 Front Squats 95/65 (Rx+ = 135/95)
12 Pull-ups
12 Box Jump Overs 24/20

MetCon

Class

Matt D

12min to work to 1RM Deadlift

300. For Time:
25 Pull-ups
50 Deadlifts 135/95
50 Pushups
50 Box jumps 24/20
50 Floor Wipers 135/95
50 Alt DB Clean and Jerk 50/35
25 Pull-ups

To fulfill RX requirement: MUST ORDER ONE LARGE PIZZA TO BE DELIVERED AT SUPPER TIME