Pre-WODCrossFit tic-tac-toe WOD: 5 rounds 400 run with med ball 20 med ball situps 20 med ball cleans *teams of 2, reps may be divided any way you like. Run 400 together, either teammate can carry med ball. **if med ball is dropped...
ThursdayFront rack lunges 3 x 10 steps as heavy as possible WOD 3 min AMRAP 10 wallballs 10 hollow rocks Rest 1 min 3 min AMRAP 10 jumping squats 10 straight leg situps Rest 1 min 3 min AMRAP 10 air squats 10 butterfly situps
Pause front squat2-2-2-2-2 climbing WOD: 12 min AMRAP 8 box jumps 12 pullups 16 kb swings 53/35 **a BIG thanks to all who came to cheer Matt on last night! Love our community!!**
Monday Take 20 minutes to build to today’s 1rm clean and jerk WOD: 6 rds 3 ground to overhead 165/115 12 overhead lunges 25/15 plate 24 Russian twists 25lb plate Elite: use 205/135 Use 45/25 for lunges and twists ...
ThursdayHigh hang snatch 5×3 Keep loads light work on receiving the bar in your squat WOD: 4 rounds Minute 1: 20 sec handstand hold Minute 2: 10 box jumps Minute 3: 20 situps
