CrossFit

WOD

“A New Kind of Benchmark”

For Time:

1km Run

55 Ring Dips

45 Pistols

35 T2B

25 Deficit HSPU

15 Muscle Ups

1km Run

CrossFit

Strength & Technique

12 Min Death by Partner Thrusters

WOD

21-15-9

Hang Power Cleans

Front Rack Reverse Lunges

STOH (60/40)

CrossFit

WOD

EMOM 10

5 C2B Pull Ups

5 Burpee to Target

EMOM 10

8 Wall Balls

8 KB Swings

EMOM 10

12 Cal Row

24 Double Unders

EMOM 10

10 DB Snatch

7 Box Jumps Overs

EMOM 10

200m Run

CrossFit

Strength & Technique

“Sally”

Back Squat (60/40)

WOD

For Time:

200m Run

20 Push Press (60/40)

200m Run

20 OH Squat (60/40)

200m Run

20 Front Squat (60/40)

200m Run

20 HSPU

CrossFit

Strength & Technique

AMRAP 10

15 Cal Bike/20 Cal Row

15 Burpees

WOD

For Time:

Buy in : Run around the field

100 KB Swings

75   HSPU

50   Pistols

25   Ring Muscle ups

Buy out : Run around the field