WOD

10 Rounds for Time (cap 17) 5 Wall Walks 15 Kettlebell Swings 53, 35

AMRAP 20 14/10 Bike or 20/15 Row 15 Air Squats 5 Shoulder to Overhead 155, 108

Every 90 Seconds for 13 sets Clean + Hang Clean + Front Squat + 2 Jerks

Alternate Sets of: Strict Press 10-10-10-10-10 Strict Pull Ups 5 x max reps

6 Rounds for Time 20 DB Ground to Overhead 50, 35 30 Weighted Box Step Ups

In 14 minutes: 0:00-4:00 AMRAP Toes To Bar 4:00-14:00 AMRAP Bike or Row

1) Deadlift 5-5-5-3-3 2) AMRAP 9 4 Hang Power Clean 115, 80 8 Deadlift 12 Push Up

For Time 25-20-15-10-5 Push Ups 50-40-30-20-10 Thrusters 45, 35 100-80-60-40-20 Double Unders

CrossFit Quarterfinals Test 5 For Time  (cap 7 minutes) 9-6-3 Snatch 185, 135 Burpee Box Jump Overs  30 inch

1) EMOM 10 @ 70% of 1RM snatch Power Snatch + Hang Snatch 2) Overhead Squat. 2 second pause at bottom. 5×5 at 50-60% max... Read More