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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 RestOne time down on the turf counts as 1 rep if you […]

Main – CrossFit Push Press (5×3) Metcon (Time) WOD EMOM for 20min Min 1: Row 200m Min 2: Sprint 100m Min 3: 20 Double Unders (40 singles)

Main – CrossFit Metcon (AMRAP – Rounds and Reps) Death by Power Cleans EMOM complete 1 more Power Clean, 135/95 For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps on your last round. Metcon

Main – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.The 20# vest is optional for RX This can also be a partner WOD. Run a mile together (each person runs a mile together) then split up

Main – CrossFit Squat Snatch for Strength Abs and Cardio for WOD Squat Snatch (For every set of 3 minutes add 10lbs ) Squat Snatches EMOM in Sets of 3 min. For every set of 3 minutes add 10 pounds. Make your heaviest set of 2 reps on the last set of 3 minutes. EMOM

Main – CrossFit Deload Week. Back Squat (3×5 60%) Metcon (Time) 4 RFT 13 Push-ups 13 Pull-ups 50 DU

Main – CrossFit Metcon 16 RFT 1 Rope climb 10 Calorie row Then 100 KBS 32/24 Partner A does a rope climb while partner B rows 10 calories then once both athletes finished their task they switch. Partner A will row 10 calories and partner B will get one rope climb. They will together accomplish

Main – CrossFit Endurance Endurance (Time) For Time: 600m Row 600m Run 400m Row 400m Run 200m Row 200m Run Metcon WOD (Time) 5 Rounds: 12 Deadlifts 135/95 9 Hang Cleans 135/95 6 Jerks 135/95

Main – CrossFit ADV RX WOD 1, 2 & 3 ADV 1: ADV RX WOD 1 (AMRAP – Reps) Max Reps of: 4 min of Clean and Jerks 135/95 4 min of Rowing for Calories 4 min of Burpees rest ADV 2: ADV RX (Time) 2) For Time: 50-40-30-20-10 Wall balls 20/14 25-20-15-10-5 Box Jumps

Main – CrossFit Weightlifting Clean Complex (Work up to max effort) Work up to a max effort: Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)All one movement without putting the bar down. Metcon WOD #1 (AMRAP – Reps) 5 Min ARMAP: 5 unbroken Front Squats, 225/155 – from