WOD

Main – CrossFit Mobility -LAX Glutes 2:00 each side. -Foam Roll IT Bands 2:00 Each side. Strength Back Squat (5×3@75%) Conditioning Metcon (Time) 65 Wall...

Main – CrossFit Mobility -Barbell a Quad Smash 2:00 each side -Banded Bully 2:00 each side Skill 15 Minutes to make up missed lifting or...

Main – CrossFit Mobility Anchored T-Spine Smash 2:00 Weightlifting Hang Clean & Jerk (7:00 EMOM 3 Hang Clean & Jerks @ 65%) Just Above KneeBased...

Main – CrossFit Strength Back Squat (5×5@70%) Conditioning Metcon (Time) 50 Double-Unders 12 Power Snatches (115/75) 40 Double-Unders 10 Power Snatches (115/75) 30 Double-Unders 8...

Main – CrossFit Mobility -LAX Chest 2:00 each side -Banded Overhead Distraction 2:00 each side Weightlifting Hang Snatch (EMOM 7:00 4 Hang Snatches @ 60%)...

Main – CrossFit Weightlifting 1: Snatch (20 Minutes to Establish a 1RM ) 2: Clean and Jerk (20 Minutes to Establish a 1RM) Conditioning Time...

Main – CrossFit Strength Front Squat (20 Minutes to Establish a 1RM) Conditioning Metcon (5 Rounds for reps) 5 Rounds: :30 sec ME Burpees :30...

Main – CrossFit Conditioning OPT Repeatability Test (3 Rounds for time) 3 Rounds at Maximum Effort: Row 250m 10 Kettlebell Swings (70/55) 10 Burpees 10...

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