Main – CrossFit

Front Squat (7×5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
20 second max effort prowler push – you choose load
40 Double unders
:30 Rest
One time down on the turf counts as 1 rep if you make it at least half way it will count.

Metcon (No Measure)

8:30am, 4pm and 5pm classes only. Extra work for competitors training for the games next year. YOUR ORDER OF WORK IS 1ST front squat, then deads below, then the 2 WODs posted.

2 Rounds each of:
20 Romanian Deads, 185/135 – with minimal knee bend descend to below knees, no lower.
20 Partial Deads, 185/135 – pull from the floor to above the knees, no higher.
20 Deads, 185/135
20 Sumo Deads, 185/135
Rest 90 seconds between rounds.