WOD

A. 15:00 AMRAP
10 KB Swings (HAP)
10 Push-Up
10 Ab Mat Sit Up
* Every 3 Rounds = 25 Meter Sled Push
B. 5:00 TGU – working perfect positions

A. 5:00 to establish 1 rep max Thruster for the day (rack)
B. 5:00 to establish box jump height max for day
C. 4 rounds – 3:00 WORK/ 3:00 REST
300 Meter Row (250 W)
15 Thrusters (95/65)
*Max Box Jumps (24/20) in time remaining

A. 4 Rounds (NFT)
10 DB BOR (each hand)
:30 REST
10 Dynamic Push-ups (clap/chest touch/etc)
1:00 REST
B. 5:00 AMRAP
5 Ring Dips
5 Ring Row
2:00 Transition
C. 5:00 AMRAP
10 Cal Row
5 Burpee Over ERG
C. Core – Coaches Choice

A. 12:00 OT2:00 – 3 Front Squat (75-80%) + 5 Box Jumps
B. For Time:
600 Meter Row
60 Front Squats (135/95)
60 Box Overs (24/20)
600 Meter Row
*can split up FS & B.O. as needed
C. Foam Roll

A. Work up to Heavy Snatch for Day
B. 16:00 Cap
*Start with Mile Run (1200 Meters if mile time 9:00+) then,
AMRAP in time Remaining:
5 Power Snatch (115/75)
5 BMU OR 10 C2B Pull-up
C. 3 Rounds NFT:
20 Glute Bridge (Weighted)
20 Superman

A. “CrossFit Total” OR ENDURANCE IN ALL CLASSES
1-Rep Max Back Squat
1-Rep Max Shoulder Press
1-Rep Max Deadlift
*athletes get 3 attempts to establish a max of each
Post Individual movement and total
B. 1000 Meter Row cooldown

A. 5 Rounds: 3:00 Work/1:00 REST
200 Meter Run (or 250 M row)
20 Wallballs
Max T2B
*score total t2b
B. 100 Crunches for time

A. 5 Rounds – P. Clean + P. Press + P. Jerk (increasing)
B. For time:
50 Double Unders (3:1)
30 GTOH (115/75)
30 Stationary Lunge Steps (115/75)
50 Double Unders (3:1)
20 GTOH (115/75)
20 Stationary Lunge Steps
50 Double Unders (3:1)
10 GTOH (115/75)
10 Stationary Lunge Steps
50 Double Unders (3:1)
C. 4-5 Sled Pulls (Pull sled, then push back to start)