WOD

Main – CrossFit Weightlifting Snatch (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) Row 500m 30 Thrusters (95/65) Row 500m 15...

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%) 2: Front Squat (1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%) Conditioning Metcon (AMRAP – Rounds and Reps)...

Main – CrossFit Mobility – LAX Glutes – Anchored T-spine Smash Skill 12 Minutes to make up missed lifting or work on a skill of...

Main – CrossFit Weightlifting Hang Snatch (Find 2RM then1x2@95%, 1×2@90%) Conditioning Metcon (Time) 3 Rounds: Run 400m 15 Pull ups 12 Step Down Box Jumps...

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@70%, 1X5@75%, 1X5@80%) 2: Front Squat (1X5@60%, 3X5@65%) Conditioning Metcon (4 Rounds for time) 4 Rounds on...

Main – CrossFit Weightlifting 1: Jerk (10 Minutes to a 2RM Split Jerk) From Blocks or Rack 2: Clean (5X2@90% of #1) This is not...

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) 4 Rounds Run 400m 15 Chest...

Main – CrossFit Strength 1: Back Squat (2X5@65%, 3X5@70%) 2: Front Squat (4X5@60%) Conditioning Metcon (Time) 3 Rounds: 6 Strict HSPU 12 Power Cleans 175/115#...

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