CrossFit

Warm Up

3 Rounds

150 m Run

3 Strict Pullups

3 Ring Dips

5 Front Squats (45/35)

5 Press (45/35)

Then – As a group

3 x 2 German Cleans

 

Strength WOD

Clean
15 min to 1RM

Work from cleared position

 

WOD

AMRAP in 10 min
3 Muscle Ups
5 Hang Power Clean (115/75)
7 Push Press (115/75)

No Muscle Up? Do 2 strict pullups + 1 ring dip per round

ADV: 95/65

INT: 75/55

BEG: 65/45

Intensity

Warm Up

2 Rounds
150 M Run
10 PVC Good Mornings
10 Pass Throughs
5 Inchworms

WOD 1

15 min AMRAP
3 Kettlebell Bear Complexes per Arm (24/16)
150 m Run
1 rep =
Deadlift
Hang Clean
Front Squat
Push Press
OH Squat
Snatch

 

WOD 2

1000 M Row
THEN
5 Rounds
6 Hand Release Push Ups
4 Push Ups
2 Clapping Push Ups
Rest 30 sec between rounds
Athlete keeps track of rest