Jocilyn Yarnell

A. 18 Minute AMRAP 200m Run 15 Box Jump Overs 12 Toes to Bar 9 Dumbbell Front Squats 50/35 . . . B. 3 Sets 1 100ft Farmers Carry (Heavy)+1 Forearm Roller C. 3 Sets 10 vups+45s Plank

Warm Up 3 Rounds 200m Run 10 Banded Monster Walks 10 Glute Bridges A. 4×3 back Squats at 70-80% (10 REVERSE FLIES BETWEEN SETS) B. 10 minute AMRAP 7 Deadlifts 275/185 14 Calorie Row 21 Wallballs C. 3 Sets 30s … Continued

A. 5 Rounds for Time 12 Hang Power Cleans 95/65 12 Thrusters 95/65 12 burpees to target . . . B. 4×5 Deadlifts –work up —no bounce; no belt; perfect form

A. 15 minutes to find 1RM Split Jerk from Rack B. For Time 21-18-15-12-9-6-3 Push Jerks 135/95 Calorie Row or Bike

A. For Time 40-30-20-10 Kettle bell Swings 53/35 GHD Sit ups (sub regular situps) . . . B. 50/30 cal Assault bike for Time

A. 4 Rounds for Times 10 Burpees 20 Sit ups 20 Air Squats 10 Burpees –Rest 2 minutes between Rounds –All Rounds should be performed as fast as possible . . . B. 3 Sets 10-20 Ring Dips OR Ring … Continued

A. 5×1 Halting Clean Pull+1 Hang Clean B. Every 3 minutes for 15 minutes 20/15 Calorie Row 1 minute Max Toes to Bar c. 400m Farmers- Carry 53/35

A. 3 Sets 10 Single Arm Dumbbell Bench 10 Wide Grip Strict Pullups 10 Glute Ham Raises B. “Helen” 3 Rounds For Time 400m Run 21 KBS 12 Pullups

A. 3 Rounds for Time 500m Row 400m Run . . B. EMOMx16: A) 12 KB Front Rack Lunges (53’s/35’s) B) 12 Deficit Push-ups (stacking plates) C) 12 KB Box Step-Ups (53/35) D) 45s Plank Hold (elbows)

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