Tag

Running

LIFT: Back squat 3RM WOD: 3 Rounds suicide run max reps pull ups Score suicide times + total pull ups

SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run

SKILL: 100m Row Sprint x 5 WOD: 5-4-3-2-1 Power cleans @ 135/95 Front squat Jerk

LIFT: Back squat 5 x 3 WOD: 400m Run 12-9-6 Ring push ups KB Highpull @ 32/24 kg 400m Run

LIFT: Front Squat 5 x 2 WOD: 2 min AMRAP KB Swings @ 24/16 kg Run 200m 3 min AMRAP squats Run 300m 4 min...

SKILL: Balance drills WOD: “Michael” 3 RFT 800m Run 50 sit ups 50 Back extensions

LIFT: Deadlift 3RM WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg

LIFT: Clean & Jerk 7 x 1 WOD: 10-8-6-4-2 Wall ball @ 24/16# Box Jump @ 24/20 100m sprint

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: 50m Sprints x 4 WOD: Thanksgiving Deck of Cards – 20 min Hearts = Ball slams Spades...