CrossFit

Warm Up

350 m Row
Then 3 Rounds
10 Good Mornings (45/35)
10 Squats
5 Pushups
5 V-Ups

 

Strength

Deadlift
5-5-5
Sets across @ 70% 1RM

 

WOD

In 12 min
800 m Run
Then AMRAP
40 ft. Weighted Walking Lunge (50/35 per hand)
10 Clapping Pushups
10 Toes to Bar

Intensity

Warm Up

4 Rounds
75ft Shuffle Pass w Partner
10 Russian Twists (total)
6 Partner Wallballs
5 Partner Pushups
WOD
Teams of 2 – For Time
Buy In
25 Partner Burpees (In Unison
-Then-
400 M Run
50 KB Sumo Deadlift High Pull (24/16)
400 M Run
100 Tuck Ups
400 M Run
200 Air Squats

One works, one bear hug holds 50/35 lb D ball
Switch as needed