Main – CrossFit Weightlifting Deadlift (6×4 across) Metcon Metcon (Time) 5 RFT: 12 BJ, 30/24″ Step ups are allowed 9 HSPU 6 Burpees Scaled HSPU 15 push-upsRX HSPU is 35lb plates under hands
Main – CrossFit Metcon (Time) 5×35 unbroken Double unders for time 10 min time cap Scaled: work on your DU Pull-up Progression Pull-ups (7×3) C2B Accessory Work 7 sets of the following pull up complex: Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B Girls: 2 Strict C2B Pull
Main – CrossFit Weightlifting Thruster (EMOMx8: ) EMOMx8 Min 1: 50# under 1RM Min 2: 40# under 1RM Min 3: 30# under 1RM Min 4: 20# under 1RM repeat for two rounds of 4 for a total of 8 minutes. Just log the weight you do for minute 4. Metcon Metcon (Time) 1 RFT: 800m
Main – CrossFit Endurance Metcon (Time) Rowing 10x200m, :30 rest Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Cleans, 135/95 200m Run after every set of PC
Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) 1. AMRAP 15:00 min 10 T2B 15 BJ, 24/20″ 20 Wall Balls, 20/14 Weightlifting 2: Front Squat (EMOM 5:00min Get 3 Front Squats) Extra work if you want an after WOD Metcon (No Measure) Accessory Work 2 rounds NOT for time of: 5 Glute
Main – CrossFit Weightlifting Floor Press (4×8 close grip and use same weight for all sets) Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees Extra work if you want an after WOD Squat Clean Thruster (EMOMx7: 2 Squat Clean Thrusters)
Main – CrossFit Weightlifting Shoulder Press (Strict press same weight for all 3×8) NO Bend in the Legs Push Press (Push Press same weight for all 3×5 ) Push Jerk (Push Jerk same weight for all 3×3 ) Come off the rack Metcon Metcon (Time) For Time Cash in 100 Double Unders 3 RFT: 15
Main – CrossFit Weightlifting Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80% ) Metcon Mind Eraser (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run
Main – CrossFit Metcon 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.
Main – CrossFit Endurance Metcon (Time) Partner WOD For time: 4 Rounds 1 round consists of Partner A runs 400m Partner B rows 400m Partner A rows 400m Partner B runs 400m Metcon Metcon (AMRAP – Reps) 15 min AMRAP Partner A does AMRAP Wall Balls, while Partner B does a 100m Farmers Carry with