Skill: Back Squat
E2MOM for 8 rounds - 2 reps at % of 1 rm
Round: 1 & 2 65-70%
Round 3 & 4 70-75%
Round 5 & 6 75-80%
Round 7 80-85%
Round 8 85-90%

WOD: 5 min AMRAP

Skill: 3 Rounds for QUAILTY
50m Single Arm Farmers Carry (25m R/25m L)
50m Single Arm Front Rack Carry (25m R/25m L)
50m Single Arm Overhead Carry (25m R/25m L)
Rest 1 to 2 minutes between rounds

WOD: For Time

Skill: Every :90 for 12 rounds, alternating movements
1) 5 to 8 Strict Pull ups (bands ok)
2) 5 to 8 Dips (Bar Dips, banded bar dips or box dips)

WOD: 12 min AMRAP
6 Box Jump Overs 20/16
12 Ball Slams AHAP

CrossFit has exceeded my expectations, I was a bit intimidated when I first started but everyone at the gym is always so motivating and welcoming that it made me want to go more and I no longer feel intimidated.

A) CF S-WOD
B) CF Metcon
C) 8min E2MOM; First minute, 11/9 aab calories, max kb clean and jerk in remaining time (53/35), Rest 2nd minute. 4 total rounds (min on, min off)

Skill: E90 sec for 5 rounds - start at 65-70% of Push Jerk 1rm increasing each round
2 Push Press + 1 Push Jerk

WOD: 5 RFT
5 Clean and Jerk 155/105
35 Double Unders (sub 70 Single Unders)
10 min time cap

Skill: Deadlift
2-2- 2-2- 2

WOD: 12 min AMRAP
40 wall balls 20/14
30 butterfly situps
20 C2B
10 deadlifts 265/185

Score: DL weight/rounds and reps (or reps)

WOD: Every 3 minutes for 15 minutes (5 rounds)
100m run
10-8- 6-4- 2 DB Bench Press (Increase weight each round)
Rest 3 minutes
Every 3 minutes for 15 minutes (5 rounds)
100m run

A) Clean; find a heavy double (both reps within 30sec window to count
B) CF Metcon
C) 3rm weighted strict pull up