CrossFit Aether

Warm up

Ab mat tag for 3 minutes.

Partner Med Ball Tosses

Each side x 10

Granny x 10

Over Head x 10

Chest Pass off wall x 10

Light Banded sprints with resistance

4x20 m Each partner

1) Strength

Power Clean- 5x3 @ 70%

2) EMOM for 10 minutes –

Even –12 Wall Ball 20,14

Odd – 4 Power Clean@65% today's 3 rep.

3) Met-Con

7 Min to complete 800M run. Remaining time AMRAP Box jumps 30/24”

Rest 1 minute

6 Min to complete 1000 M Row. Remaining time AMRAP OHS 95/65

Rest 1 minute

5 Min to complete 200 DU (timecap DU @ 3:00), Remaining time STO 45/35#

Rest 1 minute

4 Min to complete 200M run. Remaining time AMRAP TTB

5 minute cool down.

Aether Barbell Raw Strength and Gains

1) Power clean- 6x3. Find a 3rm for the day.

2) Bulgarian split squat- 4x12

3) Barbell Bridge- 4x10

4) Romanian Dead Lift- 4x8

5) 9 minute Amrap

15 GHD Sit Ups

15 KBS

5 Box Jumps... high.