CrossFit

Warm Up

2 rounds
200 m Run
10 Pushup
10 Squat
-Then-
3 Clean Start (3-2)
3 2-1 transistions
3 P1 Clean Pulls
3 Rack Delivery
3 P1 1 Power Clean
3 Front Squat
-Then-
3 x 2 German Cleans (95/65)

 

WOD

4 x 5-minute rounds
400 m Run
15 Burpees
Max Rep Cleans (135/95)

Work from your cleared position
Rest 2 minutes between rounds
Score is the total number of cleans 

 

Rx+ Wear a Vest (30/20) and go Ground to Overhead

ADV: 115/75

INT: 95/65

BEG: 75/55

Intensity

Warm Up

3 Rounds
10 Cal Row or 150 Run
5 One Armed press (per arm)
10 Double Unders or Attempts
7 Box Jumps

 

WOD 1

8 Min AMRAP
15 Push Press (35/25)
75 M DB Waiters Walk (use one db)
30 Double Unders

Today’s sub = 60 singles

 

WOD 2

8 Min AMRAP
10 Wallballs (20/14)
10 Cal Row
10 Pushups with Hand Release

 

WOD 3

8 Min AMRAP
10 Box Overs (24/20″)
10 Box Dips
10 Toes to Bar