WOD

Main – CrossFit Skill 15 minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (Time) Row 400m 20...

Main – CrossFit Weightlifting Clean and Jerk (7 Made Lifts Beginning at 65%) Use a whiteboard to track your 7 attempts. If you miss twice,...

Main – CrossFit Strength Back Squat (30 Minutes to 1RM) After you perform a single at 85-90% of your current max, rest 2:00 before a...

Main – CrossFit Weightlifting Snatch (7 Made Lifts Beginning at 60%) Use a whiteboard to track your 7 Made lifts. 2 Misses are allowed throughout...

Main – CrossFit Conditioning Metcon (3 Rounds for time) With a Running Clock: 0:00-10:00 Complete 21-15-9 Cal Row Kettlebell Swings (55/35) 10:00-20:00 Complete 15-12-9 Toes...

Main – CrossFit Strength Back Squat (2@75%, 2@80%, 2@85%, 1@90%, 2RM) Use your SET percentages. You have 20 minutes & 1 attempt at a 2RM....

Main – CrossFit Skill 15 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (Time) 10 Strict Pull...

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. 1a: Snatch (Snatch + Hang Snatch + Overhead Squat @70%) 1b: Toes-To-Bar...

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