Tag

CrossFit

LIFT: Bench Press – 3 x 5 WOD: Teams of 4 complete 150 push ups 25 rope climbs 150 squats 50 HSPU 100 wall ball...

SKILL: Hand stand practice WOD: 21-15-9 Row for calories V ups

LIFT: Deadlift – 1 x 5 WOD: 75 Wall balls @ 20/14 -50 foot bear crawl every drop –

LIFT: Press – 5 x 3 WOD: 50 Burpee broad jumps for time

SKILL: Tire Flips LIFT: EMOM x 12 3 C2B pull ups + 5 thrusters (HAP)

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds of alternating Tabata intervals Suitcase Deadlift w/ KB’s Double unders (sub. tuck jumps)

LIFT: 10 min EMOM Snatch pull + Squat Snatch WOD: AMRAP in 20 400m Run 30 KB Swings @ 24/16 kg 15 T2B

SKILL: Rope climbs WOD: 4 x 800m Row -each round for time- Rest 2 min between rounds

LIFT: OH Squat – 5 x 2 WOD: 5 min AMRAP – Row for calories 5 min AMRAP – Push press @ 115/85

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 1 Rope climb 5 Push press @ 70% BW 5 Burpee box overs...