LIFT

Front Squat 3 x 5 – 70-80-85-85-85% of your 1 Rep Max or work to a heavy set of 3.

WORKOUT

Performance
15 Min AMRAP
20 KBS 24/16kg
15 Push Balls 20/14# to 10′
50 Double Unders

Fitness
15 Min AMRAP
20 Russian KBS
15 Push Balls 20/14# to 9′
100 Single Skips

BENCHMARK TRAINING

Girl

“Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Hero

“T.J.”

For time:
85/55kg bench presses, 10 reps
10 strict pull-ups
61/43kg. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

MOBILITY MONDAY