CrossFit

Warm Up

3 Rounds
5 KB DL
5 KB Dead Clean per arm
5 KB Thruster per arm
-and-
3 rounds
10 Jumping Squats
5 Pushups
200 m Row

 

WOD

For Time:

21-15-9 reps of
Deadlifts (225/155)
Box Jumps (24/20)
-Rest 5 min-
18-12-6 reps of
Hang Power Cleans (135/95)
V-Ups
-Rest 5 min-
15-10-5 reps of
Thrusters (95/65)
Burpees

Intensity

Warm Up

3 Rounds
10 Cal Row
10 KB Wallballs
10 V-ups

 

WOD 1

12 Min AMRAP
15 KB Swings (24/16)
15 Goblet Squats (24/16)
15 Cal Row
15 Abmat Situps

 

WOD 2

For Time

21-15-9 reps of
KBSDLHP (32/24)
Toes to Bar
after every round do 50 Double Unders or 150 Singles