Goblet of Fire

CROSSFIT (6AM / 4:30pm / 5:30PM)

STRENGTH
Deadlifts
2 x 7 at 70%
3 x 5 at 80%
** Between every set is 1 gate sprint

WOD
21 – 15 – 9
KB swings 24/16
Pull ups

Straight into:
9 – 15 – 21
Goblet squats
Handstand push ups

BODY BLITZ (12pm – 2pm)
5 rounds for time
30 wall balls
20 overhead plate lunges
10 burpees

OLY LIFT (6:30PM)

1) 15 minutes to establish heaviest complex
1 full clean
1 hang clean below knee
1 hang clean above knee

2) 5 rep max push jerk

3) 21 – 15 – 9
Squat cleans
Lateral burpees