CrossFit

Warm Up

3 Rounds
150 m Run
7 Pushups
7 SDLHP (45/35)
7 Thrusters (45/35)

 

Strength WOD

Front Squat
5-5-5

Sets across @ 75% 1RM

 

WOD

Partner Up – 6x3minute rounds for total reps
Round 1&2: 400 m Run | Power Cleans (135/95)
Round 3&4: 400 m Run | Burpees
Round 5&6: 400 m Run | Row (Cal.)

Each partner takes turns on a movement of the round
For every second of each run longer than 2:20, subtract 1 point from your total reps

ADV: 115/75

INT: 95/65

BEG: 75/55

Intensity

Warm Up

3 Rounds
10 Band Pull Aparts
150M Run
40 Broad Jumps
10 Jumping Squats

 

WOD 1

3 Rounds For Total Reps
1 Min Thrusters (30/20)
1 Min V-Ups
1 Reverse Lunges 30/20 (L+R=1)
1 Min Low Plank (drop? 5 Burpees)
Rest 1 Min between rounds

 

WOD 2

150 M Run
Then 1-2-3-4-5-6-7-8-9-10
Strict Pullups
Jumping Ball Slams (30/20)
Then 150 M Run