WOD

Main – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 2 Rounds of: 3 mins of Power Snatch (95/65) 3 mins of Burpees over bar 3 mins of OHS (95/65) 3 mins Shuttle Run

Main – CrossFit View Public Whiteboard Weightlifting Shoulder Press (6×6 strict press) Metcon Good Luck Chuck (Time) 21-15-9 Pull-ups Push-ups Row 500 after ever roundCharles’s last WOD before surgery.

Main – CrossFit View Public Whiteboard Weightlifting Deadlift (10×2 ) Metcon Metcon (AMRAP – Reps) AMRAPx15min Min 1: Wallballs 30/20# Min 2: 10m Shuttle Run Min 3: KBS 32/24Kg

Main – CrossFit View Public Whiteboard Metcon Metcon (Weight) 6 sets of the following Complex : 1) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press 2) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk 3) High Hang Squat Clean + Hang Squat Clean

Main – CrossFit View Public Whiteboard Weightlifting Power Snatch (EMOMx10 : 3 TNG Power Snatch at 60%) Metcon Metcon (Time) 5 RFT: 6 Deads, 225/155 9 Box Jumps, 30/24″ 12 T2B

Main – CrossFit View Public Whiteboard Weightlifting prowler push (2x200m 90/45#) Metcon Metcon (No Measure) EMOM x 20 minute Min 1: 1 Legless Rope Climb Min 2: 200m Run Min 3: 2 Rope Climbs Min 4: 200m Run Scaled: Legless – 5 strict pull-ups rope climb – 5 kipping pull-ups

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 RFT: 60 Pull ups 100 Sit ups 400 m run immediately into 2 RFT: 40 Pull ups 80 Sit ups 400 m run immediately into 3 RFT: 20 Pull ups 40 Sit ups 400 m run

Main – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Scale: CrossFit Games Open 15.5 Scaled (Time) For

Main – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 20 Minutes On the Minute Even: Goat 1 ODD: Goat 2Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply

Main – CrossFit View Public Whiteboard Weightlifting Power Snatch 3×3 reps at 70% 3×3 reps at 75% 3×2 reps at 80% 3×2 reps at 85% 3×1 rep at 90% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 KBS, 32/24kg 60 Double unders 6 10m Shuttle sprints (every turn around counts as a rep)