LIFT: Clean – 5 RM WOD: 250m Row 50 KB Swings @ 24/16 kg 250m Row 40 Double under’s 250m Row 30 Sprawls
WOD
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LIFT: Front Squat – 5 RM WOD: 100m Heavy Farmer Carry 30 Burpee Box Jumps 3 Muscle Ups
SKILL: 400m Sandbag Run WOD: AMRAP in 10 7 Deadlift @ 185/135 21 Double under’s
LIFT: Bench Press – 5 RM WOD: Tabata this… Dead stop Swings @ 24/16 kg Plank Ball slams @ 20/15
SKILL: Max load sled push – 50 ft WOD: “Ode to Element CrossFit Ontario Open” 200m Run Thruster @ 95/65 pull ups 15/12/9/6/3 12 min... Read More
LIFT: Deadlift – 5 RM WOD: 3 Rounds 21 Hang Power Clean @ 135/95 15 push ups 9 T2B
LIFT: Press – 5 RM WOD: “The Ghost” 6 Rounds 1 min. Row for Cal. 1 min. Burpees 1 min Double under’s Rest 1 min
LIFT: Back Squat – 5 RM WOD: 2 Rounds of 10-8-6-4-2 Deficit HSPU Wt. pistols