WOD

1) 40-60 Chin Ups 2) Bulgarian Split Squats 8-8-8-8-8 3) Back Squat 2×5@75 + 10-20#,  2×4@80 + 10-20#

AMRAP 20 400m Run 20 DB Hang Cleans 200m Run 30 Shoulder to Overhead

“Isabel” 30 Power Snatches for Time 135, 95

1) 40 Ring Dips 2) 60 Half Kneeling DB Press 3) 80 Push Press

**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

1) EMOM 7 Power Clean + 3 Push Jerks 2) Build to heavy Power Clean & Push Jerk

3 Rounds 1 minute Hang Cleans 95, 65 1 minute Burpees 2 minute Bike/Row 1 minute Rest

For Time 1 Mile Run 100 KBS 53, 35 1 Mile Run

1) 40-70 Toes to Bar.  Partition as needed. 2) 5×8 DB Row 3) Back Squat 2×5@75 + 5-15#,  2×4@80 + 5-15#

5 Rounds AMRAP 3. Rest 1 4 Power Snatches 95, 65 4 Clapping Push Ups 10 Sit Ups