Skill: Snatch
Take 15- 20 min to establish a heavy single

WOD: 12-9- 6
Full Snatch 135/95
Box Jump Overs 30/24
10 min time cap

WOD: Every 4 minutes for 40 minutes (10 rounds) ALTERNATE between,
1) 10/8 Cals AAB + 15 Ring Rows + 12 DB Hang Power Snatch
2) 10/8 Cal Row + 10/side DB Push Press + 5 Burpees

Score is rounds completed

Skill: EMOM for 10 min
25 m Farmer’s Carry AHAP + 6 renegade row (total)

WOD: For 4 rounds
Every 5 minutes perform:
400m run
21 KB Swings 53/35
12 T2B

Score: completed/slowest round

REST DAY

Skill: Turkish Get Ups
Perform 10 per side, focus on FORM over weight.

WOD: 5 Rounds of
3 min AMRAP
6 DB Power Cleans 30-35/20- 35
9 Push Ups
12 Air Squats
1 min rest between AMRAPs

A) CF S-WOD
B) CF Metcon
C) 5rds for time; 14/10 cal row, 2 rope climbs

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.