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Main – CrossFit Metcon Metcon (Time) Team of 3 One Athlete working at a time 100 Pull ups 100 Burpees 100 Box Jumps, 24/20 100 KBS, 32/16 100 Box Jumps, 24/20 100 Burpees 100 Pull upsDO NOT CLICK RX IF you do not do EVERYTHING RX. Every pull-up must be from a dead hang and […]

Main – CrossFit Weightlifting Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Metcon (Time) Partner WOD 1k Row 1k run 30 Clean & Jerk, 135/95 200 Air SquatsOne person works at a time partner A rows as many meters as decided on and then switch partners to accomplish a total of 1k. One rower per team. One partner

Main – CrossFit Endurance Metcon (Time) 3 x 30 cal row 1 min rest between rounds Metcon Metcon (AMRAP – Reps) EMOM 24 min Min 1: 10 Box Jumps 24/20 Min 2: 10 Deads 185/135 Min 3: 10 Wall Balls 20/14 Min 4: 10 Ring Dips Min 5: 10 T2B Min 6: Rest

Main – CrossFit Weightlifting Shoulder Press (5×1) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Strict Press, 95/65 Strict Pull up Metcon Metcon (No Measure) Not for time. Just get it done. 3 Rounds 20 GHDSU 30 Hip Extension 40 Abmat Sit ups

Main – CrossFit Weightlifting Clean and Jerk (EMOM 8min: 2 Clean & Jerks) Metcon Metcon (Time) 3 Rounds 20 Pull-ups 30 Wallballs 20/14 (9ft line for girls) 400m run

Main – CrossFit Weightlifting Back Squat (65%1×6, 70%1×6, 80% 2×6) Metcon Metcon (Time) 21 Power Snatches, 115/75 21 Lat. Barbell Burpees 15 OHS, 115/75 15 Lat. Barbell Burpees 9 Squat Snatches 115/75 9 Lat. Barbell Burpees

Main – CrossFit Weightlifting 1 Front Squat, 1 Push Press, 1 Thruster (4×1 ( a set consists of 1 FS, 1 PP, 1 Thruster)) All one set without dropping the bar. Metcon Metcon (Time) 5 Rounds 200m Run 40 DU (80 singles) 10 KBS 32/24kg

Main – CrossFit Weightlifting Muscle Snatch (Work up to 1×1) A. Work up to a heavy Muscle Snatche Snatch Balance (Work up to 1×1) Work up to a heavy Snatch Balance Power Snatch (Work up to a heavy Snatch 1×1) Metcon Metcon (Time) 21-15-9 Dead Lifts, 225/155 400m Run

Main – CrossFit Gymnastics Chest-To-Bar Pull-ups (EMOMx6: 7 unbroken C2B) Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersRX Box Jump

Main – CrossFit Weightlifting Overhead Squat (EMOMx8: 3 OHS) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Overhead Plate Lunges, 45/25 25 Deads, 185/135 20 T2B 200m Run