WOD

CrossFit Wreckage – CrossFit Weighted Pull-ups (3-3-3-2-2-2) Metcon (Time) 35 GHD’s 40 KB Swings 53/35 35 Box Jump Overs 24/20 40 Single Arm KB Clean... Read More

Max Height Box Jump METCON Fore! (AMRAP – Reps) In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95... Read More

HAPPY BIRTHDAY MIRANDA Weightlifting Clean & Jerk: 1RM (20 Min. to find) METCON 5 Rounds 2 Rope Climbs 8 HSPU’s 7 Squat Snatches 115/75

Weightlifting Back Squat: 3-3-3-3-3 METCON 14 Min. AMRAP – Rounds & Reps 14 Ab-Mat Sit-ups 10 SDHP’s 115/75 6 Front Rack Lunges 115/75

Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135/95 50 Pull-ups 1-Mile Run

Weightlifting Bench Press: 3-3-3-3-3 METCON 15 Min. AMRAP – Rounds & Reps 10 KB Snatches 53/35 10 Slam Balls 30/20 100′ Bear Crawl

Weightlifting Bear Complex: 6 Min. EMOM, 1 Rep EM METCON 100 Ab-Mat Sit-ups 75 Wall Balls 20/14 50 Box Jumps 30/24 25 HSPU’s