WOD

AMRAP 10 7 Push Jerks 115/80 15 Sit Ups 30 Double Unders >Then directly into 6 minutes to build to heavy Power Clean and Jerk

**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

Emom 20 odd min: goat movement 1even min: goat movement 2

AMRAP 15 7 Strict Pull Ups 14 DB Hang Power Cleans 50/35 (7 each arm) 7 Deadlifts 225/155

1) Bench Press A) build to heavy single for day B) 3×3 @ 80% of days single 2) EMOM 10 10 Renegade Rows

3 Rounds for Time 400m Run with Medicine Ball 16 Thrusters 95/65 14 Toes to Bar

AMRAP 10. Rest 5. AMRAP 10 100m Run 20 Lunges 10 Front Squats 95/65 10 Lateral Bar Burpees

EMOM 30 1) 6-10 Strict Pull Ups 2) 6-10 Strict Handstand Push Ups 3) 30 Seconds hard Row for Cals

1) Hip Thrusters 6-6-6-6-6 2) 15 Minutes to Build to Heavy Back Squat Single 3) Back Squat 3×3@80% of days single

8 Rounds for Time 7 Power Snatches 115/80 7 Push ups 7 Chest to Bar Pull Ups 30 Double Unders