MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 Push Jerk. 5 Deadlift. 10 tuck jumps.
REVIEW: Push Jerk. Deadlift.
S: Push Jerk. 15 minutes to a heavy single.
C: CF Open Workout. 13.2. *Step up/Step downs are okay for ALL box jumps.
MEN –Â includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN –Â includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN –Â includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN –Â includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Scaled: 75/45. 20″/15″.
No BB Option:
AMRAP in 10:00 of:
5 burpees
10 KB deadlifts 70/53
15 step ups to a 20″/15″ box
CTF M2B:
S: Push Press. 5×5.
C:Â AMRAP in 10:00 of:
5 pushups at sub of choice
10 KB deadlifts at weight of choice
15 step ups at height of choice

