WOD

Main – CrossFit Strength Back Squat (3×4@90%) Conditioning Metcon (Time) 600m Row 60 Kettlebell Swings (55/35) 29 Knees to Elbows 29 Step Down Box Jumps...

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

Main – CrossFit Strength 3 Position Clean & Jerk F/H/P (Max the Complex) Floor/Hang/Power position Conditioning Metcon (Time) 3 Rounds: 50 Double Unders 30 Plate...

Main – CrossFit Strength Push Press (4×5@85%) Conditioning Metcon (Time) Row 750m 10 Pull ups 10 Burpees Row 500m 15 Pull ups 15 Burpees Row...

Main – CrossFit Strength Back Squat (4×5@85%) You will need a spotter. Do not spot if you are not 100% comfortable and confident doing so....

Main – CrossFit Weightlifting Hang Snatch (5×2@80%) Conditioning Metcon (Time) 21-15-9 Thrusters (115/75) Lateral Bar Jumps Toes to Bar

Main – CrossFit Weightlifting 3 Position Clean (10 Minutes to Max the Complex) Floor, Hang, Power Position Conditioning Grace (Time) For Time: 30 Clean and...

Main – CrossFit Mobility -Banded Hip Flexor -Banded Posterior Chain Floss Skill 15 Minutes to make up missed lifting or work on a skill of...

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