WOD

Main – CrossFit Strength 3 Position Clean & Jerk F/H/P (Work to a Max for the Complex) Floor/Hang/Power positionDo not drop the bar between cleans.... Read More

Main – CrossFit Mobility -Anchored T-spine Smash -Barbell Quad Smash Skill 15 Minutes to work on a skill of your choice or make up missed... Read More

Main – CrossFit Strength Back Squat (6×3@80% 60sec rest between sets) Conditioning Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Toes to Bar... Read More

Main – CrossFit Strength Push Press (6×2@80% 60sec rest between sets) If you do not have a current max, please keep this weight relatively moderate... Read More

Main – CrossFit Strength Back Squat (6×2@80% 60sec rest between sets) Conditioning Metcon (Time) 3 Rounds Run 800m 15 Chest to Bar Pull ups Rest... Read More

Main – CrossFit Weightlifting Snatch (20 Minutes to 1RM) Conditioning Metcon (Time) 14 Power Snatches (95/65) 14 Step-Down Box Jumps (30/24″) 14 Power Snatches (95/65)... Read More

Main – CrossFit Weightlifting Back Squat (5×3@75%) Conditioning Metcon (Time) 30 Jumping Back Squats (45/35) 50 KB Swings (55/35) 100 Double-Unders 50 Push Press (75/55)... Read More

Main – CrossFit Mobility -Banded Posterior Chain Floss -Banded Overhead Distraction Skill 15 Minutes to work on a skill of your choice or make up... Read More

Main – CrossFit Weightlifting Snatch (5×2@80% of 2RM) Conditioning Metcon (Time) 3 Rounds: 50 AbMat Sit ups 25 Front Rack Lunges (95/65)

Main – CrossFit Strength Back Squat (3×5@75%) Conditioning Metcon (Time) 3 Rounds: 24 Kettlebell Swings (55/35) 16 Chest to Bar Pull-ups 8 Push Jerks (155/105)