CrossFit

Warm Up

“Simple Six”

Then 3 Rounds
200 m Row
5 V-Ups
5 Squats
10 Walking Lunges
3 reps per arm of KB Swing – Russian Hi Pull – Snatch Complex

 

WOD

For Time

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of
Box Jumps (30/24″)
KB Snatch (16/12)(per arm)
Knees to Elbows

Cutoff 30 min

Still working on KB Snatch? You may sub Clean to Push Press
Snatches are from the catch position (not the ground)

Rx+

24/16 for Snatch and go from ground

TTB (You may kip the rounds of 7-10 only… all other rounds are strict!)

Intensity

Warm Up

3 Rounds
40′ Bear Crawl
4 T PushuPs
10 Bent Over DB Rows
5 V-Ups
Then
150 m Run

 

WOD 1

10 Rounds for time
5 Ring Rows
5 DB Front Squats
5 DB Rows
10-Vups
150 m Run

 

WOD 2

1/2 Tabata
Hollow Hold
Captain Morgans Left (Sub Side Plank if needed)
Captain Morgans Right (Sub Side Plank if needed)