WOD

Main – CrossFit Weightlifting Hang Snatch (15 Minutes to work to a 2 Rep Max) Conditioning Metcon (Time) 30 Pull-ups 20 Push Press (95/65) 20...

Main – CrossFit Strength 1: Back Squat (1X5@80%, 1X2@85%, 1X3@90%, 1X1@100%) 2: Front Squat (1X5@65%, 1X4@75%, 1X4@80%, 1X4@85%) Conditioning Metcon (Time) 50 Double-unders 30 Burpees...

Main – CrossFit Weightlifting 1: Split Jerk (5×2 From the rack) 2: Clean (5×2@90% of 2RM split jerk) Conditioning Metcon (AMRAP – Rounds and Reps)...

Main – CrossFit Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest...

Main – CrossFit Strength 1: Back Squat (1X4@70%, 3X4@80%) 2: Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Conditioning Metcon (4 Rounds for reps) 4 rounds :45 Sec...

Main – CrossFit Mobility -Banded Internal Hip Capsule Rotation -Double LAX Ball T-Spine -T-Spine Smash Skill 12 Minutes to work on a skill of your...

Main – CrossFit Weightlifting Mid-Hang Snatch (5×3@80% of 3 Rep Max) Conditioning Metcon (Time) 21-15-9 Burpees Ring Dips

Main – CrossFit Strength 1: Back Squat (1X6@80%, 1X3@90%, 1X2@95%) 2: Front Squat (1X4@75%, 1X4@80%, 1X4@80%) Conditioning 1: 1-Mile Run (Time) Max Effort 1-Mile Run*This...

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