CrossFit

Strength & Technique

3 sets of 10 reps for quality:

• 1 High Hang Squat Clean
• 2 Split Jerks

WOD

5 Rounds for time

• 3 T&G Power Clean and Jerks (80/45)
• 6 Strict Deficit HSPU
• 9 Burpee Box Jump Overs

CrossFit

Strength & Technique

EMOM 12

2 Snatch

WOD

AMRAP 15 mins

1-2-3-4-5-6……

Snatch (70/40)

Muscle up

25 Double Unders after each

CrossFit

WOD

On a running clock, complete the following as fast as possible

1000m Run

30 C2B Pull Ups

100 Double Unders

Rest 2 mins

800m Run

25 C2B Pull Ups

80 Double Unders

Rest 90 sec

600m Run

20 C2B Pull Ups

60 Double Unders

CrossFit

WOD

For time

80 Bar Facing Burpees

Every minute perform 5 Thrusters (45/25)

CrossFit

WOD 1

Teams of 2:

12 Rounds:

20 Cal Row

10 Over Rower Burpees

WOD 2

100-80-60-40-20

Cal Row

Double Unders

Devil’s Press

OH Walking Lunges