Daily WOD

AMRAP in 20 minutes: A) "Sisson" 1 Rope Climb 5 Burpees 200m Run - optional vest (10/5kg) or B) "TK" 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 KB Swings (32/24kg) ...

A) ML 18.3 AMRAP in 8 minutes: 5 Muscle-Ups/Ring Pull-Ups 10 Power Snatches   - see score sheet for appropriate standards   or   B) AMRAP in 8 minutes: 5 Thrusters 10 Cal Row/Bike   then   C) Deadlift 4 x 5 ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "MURPH" For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - partition reps as necessary - If you have a 10/5kg vest, wear it. Scaling: #1 Full run, halve the reps #2 Half "Murph" #3 AMRAP in 30 minutes: 200m Run, 10 Pull-Ups, 20 Situps, 30 Squats ...

Regionals 18.4 For time: 2 x 10 Snatches (80/57.5kg) 12 Bar-facing Burpees 2 x 10 Snatches (52.5/35kg) 12 Bar-facing Burpees ...

A) AMRAP in 20 minutes:   30 Double Unders 7 Double Dip Muscle-Ups 30 Double Unders 21 Calorie Row   or   B) AMRAP in 20 minutes:   30 Double Unders 7 Strict Pull-Ups 14 Pushups 30 Double Unders 21 Dumbbell Thrusters (2 x 10/5kg) ...

0 - 5:00 AMRAP 5 Thrusters (50/35kg) 5 Burpees (6")   5:00 - 7:00 Rest   7:00 - 12:00 AMRAP 5 Power Cleans (50/35kg) 5 Toes-to-Bar   12:00 - 14:00 Rest   14:00 - 19:00 AMRAP 5 Push Presses (50/35kg) 5 Front Squats   ...

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