Tag

CrossFit

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 14 15 Wall ball @ 20/14 10 OH Lunge steps w/ med. ball Run 200m...

SKILL: 400m Run for time WOD: 5 Rounds 7 Burpees 5 Box Jumps @ 30/24 3 Muscle ups

LIFT: Clean & Jerk – 7 x 1 WOD: Partner’s complete AMRAP in 14 Partner A) 10 Body Rows & 5 HSPU Partner B) max...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 400m Run 30 foot Bear walk 15 pull ups

SKILL: 400m Run for time WOD: EMOM x 18 Odd = 6 thrusters @ 115/75 Even = 12 T2B

LIFT: Snatch – 7 x 1 WOD: – for time – 500m Row 25 Goblet squats @ 32/24 kg 50 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 15 30 KB Swings @ 24/16 kg 20 push ups 10 K2E

SKILL: Sled Races WOD: “Fight Gone Bad” 3 Rounds – 1 min stations Row for calories push press @ 75/55 box jumps @ 24/20 SDLHP...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 to 1 pull ups 1 to 10 Deadlift @ 205/155

LIFT: Front Squat – 5 x 2 WOD: Crap Shoot – AMRAP in 9 Roll two dice – the number rolled corresponds to the exercise...