A) 10min AMRAP; 1 muscle up, 3 strict hspu, 20’ HS walk

B) CF Metcon

C) Front Squat; 4 sets of 2 @80% plus 5#

Warm Up: 200m run; 3 rounds: 10 pvc pass through, 10 pvc windmills, 5 burpees, 3 wall walk ups

Skill: Strict Press 5x2


WOD:
10 minute AMRAP
6 rope up and downs
8 box jumps
10 DB push presses

GAME!!

Skill: 1RM Thruster

Bar starts on rack

Hips below the knee crease, legs straight to lockout for rep to count

WOD:

2-4-6-8-10…etc.

Wall Balls 20#/14#

Toes to Bar

10 min AMRAP

Skill: Bench Press 5 x 2 @ 90%

2 minutes to find partners/racks/set-up

5 minutes to build to 90%

Bar 5-8 reps

50% 3-5 reps

60% 2-4 reps

70% 1-2 reps

80% 1-2 reps

A) Snatch complex; Snatch + low hang Snatch (find heaviest complex of the day)

B) CF Metcon

C) Mile run for time; (1500m row for time if raining.)

Skill:

200m sprint (for the leaderboard) *Sub out 250m row if it rains*

Please make sure everyone is adequately warmed up, no pulled hammies please!

**Partner up: one partner runs, one partner times**

WOD:

25 DUs

Warm Up: CrossFit Kids Basketball

Skill: Overhead Squat 5x3

WOD:
10-9-8-7-6-5-4-3-2-1
DB Shoulder to Overhead
Ball Slams

GAME!!

A) Back Squat; 1@ 90%, then 2 sets of 5 @ 78% (add 5# to both 90% and 78%)

B) CF Metcon (if you still need to complete 2 team series workouts, do that first, then the back squats after, and skip the CF metcon.

C) No additional work today.