WOD

7 Rounds for Time 16 Kettlebell Swings  53, 35 12 KB Shoulder to Overhead 200m Run

AMRAP 15 50 Double Unders 15 Push Ups 12 Deadlifts 185, 125

AMRAP 5.  Rest 2 6 Hang Cleans 135, 95 10/8 Cals Bike or 14/11 Cals Row Rest 2 Minutes AMRAP 5 8 Shoulder to Overhead... Read More

CrossFit Open 21.2 (AKA 17.1) For Time.   (cap 20) 10 Dumbbell Snatches 50, 35 15 Burpee Box Jump Overs 24, 20 20 Dumbbell Snatches 15... Read More

EMOM 10 Goat Movement 1 Rest 5 EMOM 10 Goat Movement 2

400m Run Every 4th minute for 6 Sets

10 Sets Every 90 Seconds complete: 10 Burpees 2 GTO.  Use 75-85% of max clean/jerk

Don’t forget to submit your scores for 21.1. Anyone that has not been able to do the workout yet and needs to get it done... Read More

**We will run heats for anyone needing to do the Open workout after the 915am class.** AMRAP 18 10 Front Squats 115, 80 15 Box... Read More

CrossFit Open 21.1 For Time  (cap 15) 1 Wall Walk 10 Double Unders 3 Wall Walks 30 Double Unders 6 Wall Walks 60 Double Unders... Read More