WOD

Bike or Row 6×3 minutes. Rest 1

**Regular schedule all day** The CrossFit community at large has always made a point to honor the men and women of our Armed Services and... Read More

7 Alternating Sets  5 Push Press  7 Strict TTB

4 Rounds Every 6 minutes complete for time  400m Run  15 Pull Ups  30 Wall balls 20/14

Hip Thrusters 8-8-6-6 Back Squat 5×5@80%

5 Rounds NFT 3 Push Jerk 5 Wall Walks  4x length of gym Farmer Carry  12 KB/DB Deadlift

Amrap 18 6 15m Shuttle Runs 12 Single Arm DB Thrusters 50/35 8 Knees to Elbow

Amrap 7 5 Lateral Bar Burpees  5 Power Snatches 95/65 Then in 5 minutes Build to heavy 1 Rep Power Snatch 

1)Strict Press 8-8-5-5-3-3 2)Amrap 10  12 Goblet Hold Reverse Step Lunges  6 Chin Ups

Amrap 20 With a partner 400m Run together  40 Push Press 115/80 40 Weighted Box Step Overs 50/35 40 Toes to Bar