Tag

CrossFit

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 60 sec AMRAP Tire Flips (HAP)

SKILL: 4 x 100m sprints WOD: 10 to 1 Sprawls 20 to 2 slingshots @ 16/12 kg

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 14 15 Wall Ball @ 20/14 10 OH Lunge steps w/ Med Ball 200m Row

LIFT: Back Squat – 3 x 5 WOD: 8 Rounds 8 T2B 16 Squats 32 Double under’s

SKILL: Sled Push for Load WOD: AMRAP in 13 5 HSPU 10 Front Rack KB Squats 15 Pull ups

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 2 min Max Distance Row 1 min Rest 1 min Max Calorie Bike 2 min Rest

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 sit ups 20 push ups 20 slingshots @ 16/12 kg -1 min rest between...

SKILL: Skin the Cat – Lever progressions WOD: AMRAP in 2 3 Thrusters @ 95/65 6 Burpee O/B -REST 1 min- Complete 5 Rounds

LIFT: Clean & Jerk – 7 x 1 WOD: 300 KB Swings @ 24/16 -EMOM 5 Box Jumps-

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 50 Double under’s 15 Push press @ 95/65