CrossFit

WOD 

21-15-9

Thrusters (40/27)

Burpees

Rest 4min

21-15-9

P Snatch (40/27)

TTB

Rest 4min

21-15-9

OHS (40/27)

Box Jumps

BFit

Strength & Technique

40s On/20s Off
3 Rounds:
Plank
Side Plank Raise
Side Plank Raise

WOD

AMRAP 20
200m Run
10 Sit Ups
10 Leg Raises
20 KBS
20 Squats

CrossFit

Strength & Technique

Practice:

Pull ups

Or

Muscle ups

WOD

21 AMRAP

• 400m Run
• 6 Muscle Ups
• 12 HSPU
• 28 Kettlebell Swings

BFit

Strength & Technique

Rowling

WOD

Teams of 2:
3 Rounds
20 Slammy Jammies
20 KBS
20 Burpees
1000m Row

CrossFit

Strength & Technique

12 EMOM

Min 1: 5-10 Strict Pull ups

Min 2: 40 sec Hollow Hold

Min 3: 15/12 cal Row/Bike

WOD

Regionals WOD 4

2 Rounds

10 Snatches (80/55)

12 Burpees

2 Rounds

10 Snatches (50/35)

12 Burpees

CrossFit

Strength & Technique

Push Press

5 x 3reps

WOD

15 AMRAP

• 10 Push Press (60/40)
• 20 Double Unders
• 30 Air Squats

BFit

Strength & Technique

4 x 200m Sprint

Rest 2 Mins

WOD

5 Rounds:

• 20 DB Snatches
• 20 Goblet Squats
• 200m Run

CrossFit

Strength & Technique

Practice Pistols

WOD 

20 AMRAP

400m Run

15 Burpees

3 Rounds

5 Bar Muscle ups

10 Pistols