WOD

Partner WOD: 50 – 40 – 30 – 20 – 10 Wall Balls Calorie Row Lateral Burpee over the Rower   **Break Reps as needed**

Front Squat: Max Reps in 5 1 Min Rounds No Heavier than 50%  of 1 Rep Max Rest 2 min after each round   WOD:... Read More

5 Rounds 3 Min AMRAP 3 Power Snatch  (95/65) 6 Push Ups 9 Air Squats   Rest 1 Min between Rounds Score = Total Rounds... Read More

Deadlift: 8 Rep Max   WOD: 5 Rounds for Time 5 Strict Pull Ups 10 Push Press (135/95) 50 Double Unders

Clean: 2 Power Cleans + 1 Hang Clean (Heavy Set) WOD: 8 Min AMRAP 30 Alt DB Snatch (50/30) 10 Lateral Burpees over Dumbbell

Partner WOD: 20 min AMRAP 4 Rounds of: 250m Row + 200m Run 20 Pull Ups Into 4 Rounds 250m Row + 200m Run 20... Read More

Hero WOD “Whitten” 22 KB Swings 53/35 22 Box Jumps 400 Run 22 Burpees 22 Wall Balls  

5 Rounds 500m Row Rest as Much as needed. Minimum Rest is 3 min

Benchmark CrossFit Total: 15 Min 1 Rep Back Squat 15 Min 1 Rep Strict Press 15 Min 1 Rep Deadlift