WOD

Main – CrossFit Strength Front Squat (3×8 Heavier than Last Week) Conditioning Metcon (Time) 15 Pull ups 35 Wall Balls (20/14) 15 Pull ups 35...

Main – CrossFit Strength Push Press (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Metcon (Time) 3 Rounds: 400m Row 30 Goblet Squats (55/35) 15 Shoulder to Overhead (95/65)

Main – CrossFit Weightlifting Power Snatch (15 Minutes to 5RM) Conditioning Metcon (Time) 50 Double Unders 40 Burpees 30 Kettlebell Swings (70/55) 40 Cal Row...

Main – CrossFit Strength Back Squat (1×5@65%, 1×5@75%, 1xME@85%, rest as needed) Conditioning Metcon (Time) 4 Rounds: Run 400m 2 Strict Press (95/65) 4 Push...

Main – CrossFit Mobility -Barbell Quad Smash -Banded Bully Skill 15 Minutes to make up missed lifting or work on a skill of your choice....

Main – CrossFit Weightlifting Power Clean (Work to 5RM) Conditioning Metcon (Time) 4 Rounds: Row 400m 15 Knees to Elbows Rest 1:00

Main – CrossFit Strength Front Squat (3×8 AHAP) Conditioning Metcon (Time) 10 Strict HSPU (sub 15 Ring Dips) 30 Kettlebell Swings (55/35) 40 Plate Overhead...

Main – CrossFit Strength Push Press (1×5@65%, 1×5@75%, 1xME@85%, rest as needed) Conditioning Metcon (AMRAP – Rounds) EMOM 10 Minutes: Pull ups (7/5) 10 Wall...

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