Daily WOD

3 x AMRAP in 6 minutes:   A) 4 Bench Presses @50% of 1RM 8 Box Jumpovers (24/20") 12 Situps     B) 4 Deadlifts @ 50% 8 OA DB Thrusters (20/15kg. 4 x LH, 4 x RH) 12 Side Plank Hip Touches (6 x L, 6 x R)   C) 4 Burpees 8 Russian Twists (24/16kg) 12 RKB Swings...

CrossFit Kids is on at 5pm (no adult class at this time)   A) Weighted Dips   10-6-4-2-2-2-4-6-10   B) 7 rft:   50 Double Unders 5 Devils Presses ...

For time:   60 Situps 15 Power Snatches (35/25kg) 50 Pushups 15 Power Snatches 40 Box Jumps (24/20”) 15 Power Snatches 30 Wall Balls (9/6kg) 15 Power Snatches 20 OHS 15 Power Snatches 10 Lateral Burpees   ...

E2M 10-6-4-2-2-2-4-6-10   A) Back Squat   B) Hang Power Clean   - complete all of A before moving to B   ...

3 rounds of:   0 – 4:00 AMRAP 5 Strict Pull-Ups 10 Calories 30 Double Unders   5:00 – 9:00 EMOM 5 Strict Presses ...

A) "Open 20.4"   With a 20 minute time cap, for time: 30 Box Jumps (24/20") 15 Clean and and Jerks (43/29kg) 30 Box Jumps (24/20") 15 Clean and and Jerks (61/38kg) 30 Box Jumps (24/20") 10 Clean and and Jerks (83/52kg) 30 Alternating Pistols (one-legged squats) 10 Clean and and Jerks (102/65kg) 30 Alternating Pistols 5 Clean...

A) Clean   1-1-1-1-1   B) “Claudia”   5 rft:   400m Run 20 KB Swings (24/16kg) ...

5pm - CrossFit Kids (no adult class on at this time)   A) Snatch   1-1-1-1-1   B) “Amanda”   For time:   9-7-5 Muscle-Ups Snatch (61/43kg) ...

E4M x 6 rounds   10 Bent Over Rows (2 x 24/16kg)   10 Front Rack Lunges (2 x 24/16kg)   20 Toes-to-Bar   + option - Rope Climb - Pegboard - L-Sit - Prowler - Deadball - HS Hold ...

For time:   1000m Row   then:   8-10-12-14-16   C2B Pull-Ups Alt DB Snatches (1 x 20/15kg) Wall Balls (9/6kg) ...

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