CrossFit

Strength & Technique

Rope Climbs

Accumulate 10 reps

WOD

10 AMRAP

• 10 Pull Ups
• 10 Deadlift (100/70)

BFit

Strength & Technique

3 Rounds:
50 Mountain climbers

25 Situps

WOD

1000m Run

100 Mountain Climbers

800m Run

80 Squats

600m Run

60 Kettlebell Swings

400m Run

40 Box Jumps

200m Run

20 Burpees

CrossFit

Strength & Technique

10 EMOM

3 T&G Power Snatches

WOD

3 RFT

• 400m Run
• 15 Overhead Squat (60/40)

CrossFit

WOD

20 AMRAP

• 6 Burpees
• 8 Box Jumps
• 10 Kettlebell Swings

BFit

WOD

10 Rounds:

• 10 Slammy Jammies
• 10 Med Ball Sit-ups
• 100m Run

CrossFit

Strength & Technique

Back Squat

6-6-4-4-2-2

WOD

3 RFT

50 Wall Balls

25 T2B

12 Power Clean (60/40)

BFit

WOD

For Time:

E5MOM

200m Run

10 Burpees

15 Wall Balls

CrossFit

Strength & Technique

Deadlift

3 x 10 Reps

WOD

5 RFT

5 Deadlifts (140/90)

4 Muscle Ups

20 Double Unders