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Main – CrossFit Please sign up for class. Weightlifting Power Snatch (1. 1×5 then 2. 5×2) Metcon Metcon (Time) 5 Rounds 10 OHS 95/65 50 DU

Main – CrossFit Please sign up for class. Weightlifting Floor Press (3×5 increase weight every set. ) Metcon WOD (Time) 2 Thrusters 95/65, 2 Slamballs 30/20 4 Thrusters, 4 Slamballs 6 Thrusters, 6 Slamballs 8 Thrusters, 8 Slamballs 10 Thrusters, 10 Slamballs 12 Thrusters, 12 Slamballs Cash out – 42 Wallballs 20/14 – 9ft line

Main – CrossFit Please sign up for class. Thank you. Weightlifting Back Squat (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%) Metcon Metcon (Time) 5 Rounds: 5 HSPU 10 Power Clean, 135/95 15 Burpees 20 KBS, 24kg/16kg 25 Wall Balls, 20/14

Main – CrossFit Weightlifting Hang Snatch (5×2 Snatch From low hang) Metcon The Admiral (Time) 3 RFT: 20 Burpee Pull ups – bar should be about 6′ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″

Main – CrossFit Metcon 1: Metcon (Time) 400m Row 15 CJ, 155/105 400m Row 30 T2B 400m Row 45 Wall Balls, 20/14 400m Row 45 KBS, 32kg/24kg 400m Row 30 Ring Dips 400m Row 15 Front Rack Lunges, 155/105 400m RowThis WOD is a version of the Hero WOD “Luke”, done with rowing instead of

Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15min 9 C2B 7 Box Jump Overs, 24/20 5 Squat Cleans, 135/95 Skill Metcon (8 Rounds for time) Wall Balls 24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (10’/9′)RX is only if you are able to do each set unbroken at 30/20#. For example

Main – CrossFit Weightlifting Push Press (1 RM) Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and

Main – CrossFit Happy Birthday Meg! Weightlifting Front Squat (1 RM) Metcon Metcon (Time) 3 RFT: 25 Thrusters, 95/65 25 TTB

Main – CrossFit Weightlifting Deadlift (1RM ) Metcon 2k Row (Time) Max Effort 2k Row

Main – CrossFit Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run