CrossFit

Warm Up

2 Rounds
150 m Run
5 Broad Jump Burpees
Then 4 Rounds (45/35 bar)
5 Good Mornings
5 Thrusters
5 Overhead Squats
Strength WOD

Front Squat
5 x 80% 1RM
3 x 85 % 1RM
1+ x 90% 1RM

Not cleared? Do 5-5-5

 

WOD

AMRAP 8 min
3 Deadlift (155/115)
5 Kipping Pullups
7 Box Jumps (24/16)

Every 3rd round, add 20 lb to your DL (do not compromise form for weight)

Rx+: 185/135 | C2B | 30/24”

ADV: 135/95

INT: 115/75

BEG: 95/65

Intensity

Warm Up

3 Rounds
10 PVC Good Morning
150 M Run
10 DB Press
10 light KB Swings

 

WOD

25 Min AMRAP
300m Row
25 KB Deadlifts (32/24)
25 Ab Mat Situps
25 DB Push Press (30/20)
150 M Run

 

Cashout
Partner Up
50 Situp and Toss
50 Partner Pushups