CrossFit

Warm Up

4 rounds

3 Handstand Pushups

10 KB Swings

10 Jumping Squats

 

Skill Work

15 min – Athlete Choice

 

WOD

“Rahoi”

AMRAP 12 min

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

Intensity

Warm Up

3 Rounds
20′ Bear Crawl
5 Dive Bomber Push-ups
7 Jumping Squats
7 V-Ups
Then
1 x 150 m Run

 

WOD 1

6 Min EMOM
3 Strict Pullups
10 Weighted Situps (30/20)

 

WOD 2

For Time

800 M Run
50 DB Reverse Lunges (total) (30/20)
5 Burpees
40 Squats
5 Burpees
30 Ball Clean to Over Shoulder (35/25)
5 Burpess
20 Ball Slams (35/25)
5 Burpees
1000 M Row