40 Sit Up
30 KB Swings
20 Wall Ball
10 Box Jump
5 Wall Walks
10 Box Jump
20 Wall Ball
30 KB Swing
40 Sit Up
Skill: Hand Stands
Crossfit Total
Press
Back Squat
Deadlift
You’ll have 15min per movement to find your 1 rep max
45-Shoulder to Overhead 115/65
36-Pull Up
27-Front Squat 115/65
-400 Barbell run-
45-Shoulder to Overhead 115/65
36-Burpee
27-Thruster 115/65
-400 Barbell Run-
45-Shoulder to Overhead 115/65
36-Pull Up
27-Back Squat 115/65
-400m Barbell Run-
Once the bar is picked up it can not be set down until wod is completed a 10 burpee penalty will be assessed per drop. Complete for time as a 3 person team. Scaling will be made for 2 person teams or individuals
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Skill: Power Clean
10 Rounds
5 K2E
7 Thruster 85/45
9 Push up (hr)
Rest 1 min between rounds
TABATA (8 rounds of 20 sec on and 10 sec of rest)
Jump Squats
KB Snatch 54/35
Leg Raise
KB Swing 54/35
Skill: Back Squat 5/4/3/2/1
Buy in
5 min AMRAP
30 Burpees
WOD
7 Rounds
11 Overhead squats
7 Pull Ups
Complete 30 burpees and then rest time left before starting the 7 rounds of overhead squat and pull ups
Skill: Burgner/Squat Snatch
After Party: 3 rounds 50 mtn climbers/ 150m waiter carry 35/26
Recent Comments