WOD

Main – CrossFit Mobility -Foam Roll IT Bands 2:00 each side -Internal Hip Capsule Rotation 2:00 each Skill 15 Minutes to make up missed lifting...

Main – CrossFit Weightlifting Power Clean (12 Minutes to 3RM Touch & Go) Conditioning Metcon (AMRAP – Reps) 12 Minute Conditioning Ladder (AMRAP): 2 Slam...

Main – CrossFit Strength Front Squat (3×8 Heavier than Last Week) Conditioning Metcon (Time) Row 500m -then- 3 Rounds: 7 Power Snatches (115/75) 50 Double...

Main – CrossFit Strength Push Press (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (Time) 3 Rounds: 15 Ring Dips 25 Ketttlebell Swings (55/35) 40 Split Jumps (R+L=2)

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 5RM Touch&Go) Conditioning Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15/12 Cal Row 12...

Main – CrossFit Strength Back Squat (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Power Clean/Burpee Ladder (AMRAP – Reps) AMRAP 10 Minutes: 2 Power Cleans (155/105) 2 Burpees...

Main – CrossFit Mobility -Banded Overhead Distraction -Banded External Hip Capsule Rotation Skill 15 Minutes to make up missed lifting or work on a skill...

Main – CrossFit Weightlifting Power Clean (15 Minutes to 5RM Touch&Go) Conditioning Metcon (Time) 4 Rounds: 10 Power Snatch (95/65) 10 Burpee Box Jumps (24/20″)Rx+...

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