6 Rounds:
5 Clean & Jerk (70-75% 1RM)
10 Front Rack Forward Lunges w/ Barbell
200m Sprint
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6:00am CFLite Class
18min EMOM
Odd: 10 Hang Clean DB Thrusters (20/15#)
Even: 10 Close Grip Push Ups
QOD: If you competed this weekend or came to watch, what was the one thing that impressed you the most at the competition?
EMOM 15 Minutes
Minute 1: 15 Wallballs (20/14)
Minute 2: 15 Box Jumps (24/20)
Minute 3: 15 Burpees
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6:00am CFLite Class
14min AMRAP
15 Calorie Row
20 1-arm DB Snatches,35/20# (alternating, 10/side)
QOD: Is getting your CrossFit WOD on like your therapy session after a bad day at work?
200m Run
Bear Crawl Down
Crab Walk Back
10 PVC Pass Thrus
20 OHS w/ PVC Pipe
10 Ring Rows
Score total # of push ups
Refer to 10/10/14 for previous score
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
2 Rounds:
15 G2OH w/ Plate
10 Squats w/ Plate
5 Burpees
Wall ball 3 x 10
each set unbroken, hitting target each rep
Drop ball weight if necessary
Focus on breathing & keeping chest up.
21-15-9
Thrusters, 95# / 65#
Pull-ups
