CrossFit Heat

A.
Deadlifts
4×5
Building to a Heavy Set

B.
4RFT
8 Deadlifts (115/75)
8 Power Cleans (115/75)
8 Push Jerks (115/75)
200m Run

Masters
A.
Same

B.
4RFT
8 Deadlifts (95/65)
8 Power Cleans (95/65)
8 Push Jerks (95/65)
200m Run

A.
Skill Work: Pistols
Spend 10-15 minutes working on this skill

B.
4RFT
400m Run
20 Ab-mat Sit-ups
10 Back Squats (95/65)
20 KB Swings (53/35)

Masters
A.
Same

B.
4RFT
400m Run
20 Ab-mat Sit-ups
10 Back Squats (65/45)
20 KB Swings (35/26)

A.
OHS
5×4
Building to a Heavy Set

B.
FOR TIME
1 Mile Run
Then
3RFT
15 OHS (95/65)
10 Bar Facing Burpees

Masters
A.
Same

B.
FOR TIME
800m Run
Then
3RFT
15 OHS (65/45)
10 Burpees

A.
Power Clean
5×3
Building to a Heavy Set

B.
AMRAP 14
8 Power Cleans (115/75)
8 Push Jerks (115/75)
8 Front Rack Walking Lunges
100m Sprint

Masters
A.
Same

B.
AMRAP 14
8 Power Cleans (95/65)
8 Push Jerks (95/65)
8 Front Rack Walking Lunges
100m Sprint