CrossFit

Warm Up

3 Rounds
5 Walking Lunges (per leg)
5 PVC Pass Throughs
5 PVC Presses
Then 5-8 min
Skill work on Split Jerk

 

Strength WOD

Press
5-5-5
Split Jerk
1-1-1

 

WOD

EMOM x 10 min
5 Pos 1 Power Snatch (95/65)
Max Reps Abmat Situps

Intensity

Partner Warm Up 
2 Min of Double Under Jump Rope Practice
Then 3 Rounds Rowing Primer
Rower: 10 legs only row, 10 upper body, 10 full row
Non-rower: first round pushups, second round squats, 3rd V-ups

 

WOD

For Time
1000 M Row
100 Situps
100 Double Under (300 Singles)
50 DB Push Press (30/20)
50 Ball Slams (30/20)
25 V-Ups
800 M Run