27 Min EMOM:
Min 1 – 8 HR Push Up
Min 2 – 15 Wall Balls
Min 3 – 10 Strict Pull Ups
12 Min to build to a heavy 3 Thruster
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
Strength – Back Squat 5-5-5-5-5 W.O.D. – 21-15-9 Box Jumps 24/20 Power Snatches -75/55 C2B Pull ups What is that stuff called CrossFit? How many times have you heard that question? I’ve been a CrossFit athlete for about four years now and there are two things that never pop into my head when this question…
3RDs 15 Reverse Hypers 10 BB Good Mornings 10 Broad Jumps 15 min to Establish 1 RM Deadlift With a Partner Complete: 22 min AMRAP 2 Rope Climbs 2:1 4 HSPU 2:1 8 Thruster 115/85 16 Push Press 115/85 32 Deadlifts 115/85
15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
2 heats for Murph: 8:30am & 10am. BBQ at 1:30. Monday 9am class only!!! Skill: Handstand/HSPU/HS Walk Practice Or Double Under Practice Wod: 20 Min EMOM Min 1: 8-10 Strict t2b Min 2: 5-10 Stone to Shoulder Min 3: 30′ Sled Push 150/100 Min 4: 12-15 Back Ext.