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Main – CrossFit Weightlifting Floor Press (65%x3, 75%x3, 85%x3, 95%x max reps) Metcon Metcon (Weight) EMOMx8 Odd: 7 Deads at 65% Even: 60 Double unders

Main – CrossFit Please sign up for class. Conditioning 1: Metcon (5 Rounds for time) 1. Conditioning 800m Run, 2:30 rest 600m Run, 2:00 rest 400m Run, 1:30 rest 300m Run, 1 min rest 200m Run ADV RX 2: 20 Muscle-ups (Time) ADV RX ONLY 20 Muscle-ups for timeWOD is only fot athletes with Ring

Main – CrossFit Please sign up in WODify. Weightlifting Back Squat (65%x3, 75%x3, 85%x3, 95%x max reps) Metcon Metcon (Time) Conditioning 21 – 15 – 9: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14) Metcon (AMRAP – Reps) Barbell Conditioning AMRAP 3min: 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 Max Reps

Main – CrossFit Please sign up for class. Weightlifting Shoulder Press (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%) Metcon 3 x 1k row (3 Rounds for time) 3 x 1k row, rest 90 seconds between rounds.Happy Birthday Eric O!

Main – CrossFit Please sign up for class. Weightlifting Deadlift (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%) Metcon Metcon (Time) 4 RFT: 10 Power Cleans, 155/105 15 Box Jumps 24″/20″

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