CrossFit

Warm Up

Olympic Warm Up: Clean & Jerk

 

Strength WOD

EMOM 9 min
3 Clean Pulls
2 Power Cleans

Work from cleared position
Use approx. 65-70% 1RM

 

WOD

In 15 min
800 Run
Then AMRAP
7 Thrusters (95/65)
7 Burpee Box Jumps (24/20)
21 Situps

 

RX+: Wear a vest (30/20) AND use 115/75 for Thrusters

ADV: Try Rx today!

INT: 75/55

BEG: 55/35

Intensity

Warm Up

3 Rounds
10 KB Swings
10 KB Deadlifts
10 Goblet Squats
20 Step Ups

 

WOD

Fight Gone Bad – Championship Edition (Intensity Version)
5 Rounds for Total Reps, 1 minute per exercise:
Wall Ball (20/14)
KB Sumo Deadlift High Pulls (32/24)

Box Jump (24/20)
DB Push Press (30/20)
Row (Cal.)
Rest