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STRENGTH

back squat/front squat

WOD

AMRAP 12min:

15 Kettle bell swings (2/1.5)

Carry kettle bell 50 m (2/1.5)

Then:

Rest 2 min

800 m Sprint

 

 

 

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STRENGTH

deadlift/cleans

WOD

For time:

5 rope climbs, 15 ft

10 Deadlifts 275/195#

20 cal row

30 Box jumps 24/20”

40 cal row

50 Wall balls, 20/14#

 

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STRENGTH

back/front squat

WOD

“Lowe”

100 Double unders

21 Squat cleans, 115/80#

Run 400m

15 Squat cleans, 135/95#

Run 400m

9 Squat cleans, 155/110#

100 Double unders

 

Unknown

 

WOD

CrossFit Total

1 rep max Back Squat

1 rep max Shoulder press

1 rep max Deadlift

*3 lifts per movement

 

 

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“Team Murph” (2 Partners)

Mile Run (Together)

100 pull ups,

200 push ups,

300 air squats

Mile Run (Together)

-One partner rests while the other performs movement

 

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STRENGTH

push press/bench press

WOD

AMRAP 15 min

1 x 50 m ladder with markers every 10 m

30 Double unders

 

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STRENGTH

back squat/front squat

WOD

E2MOM

7 Hang squat cleans 185/130#

5 Muscle ups

 

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STRENGTH

deadlifts/cleans

WOD

“Kelly”

5 rounds for time of:

400m run

30 Box jumps, 24/20”

30 Wall balls, 20/14#