Warm up:  400 m run; 3x 5 wall balls, 5 rev ball tosses, 5 ball slams

Teams of 3
each team will play two 12 min halves with a 5 minutes half time.

Scoring is as follows

Warm Up: CF Freeze Tag- to unfreeze you must do 5 burpees

Skill: review movements in WOD

WOD:
In teams of 2, 1:1 work/rest
Touchdown (6 points) complete 20 db thrusters, 20 burpees

A) CF Metcon

B) 3rnft; 4 bar muscle ups, 40ft hs walk

Warm Up: 200 m row/run, group mobility, work on HSPU mods (if needed), and warm up to appropriate deadlift weight  

WOD:

21. 15. 9
deadlifts 225#/155#
Hspu

For time

A) Diane (21-15-9 DL/HSPU 225/155)

B) Jackie (1k row, 50 empty bar thrusters, 30 pull

 

 

 

 

 

Warm Up:  2 mins jumprope; 2 rds 5 ring rows, 10 pvc ohs, 15 sit ups

Skill Focus: OHS
Warm up and build to an. . .

OHS 1 rm

WOD:
Rope climbs 3/2
20 evil wheels
AMRAP in 15 min

Warm Up: Crab walk to each station, Station 1-10 jumping jacks, Station 2- 10 lunges, Station 3- 3 wall walk up, station 4- 10  good mornings w/PVC

Skill: ring work- practice ring holds, dips, ring rows

WOD:

Warm Up: 250 m row, 3x: 5 burpees, 10 sec wall squat hold, 5 pass thrus

Skill Focus: Push Press
Warm up and take 12-15 min to find. . .

Push Press 1 RM

EMOM for 16 mins
½ Gasser

A) Strict Press; find your 5rm

B) Crossfit Metcon

C) 3rnft; 10-12 ttb, 10-12 alt pistols