Daily WOD

- Solo - Partner: share work 50/50   "Cerberus"   For time: 800m Run 30 Power Cleans (62.5/45kg) 10 Bar-facing Burpees   800m Run 20 Power Cleans (85/62.5kg) 20 Bar-facing Burpees   800m Run 10 Power Cleans (102.5/70kg) 30 Bar-facing Burpees   ...

A) 0 – 10:00   Find max weight for the complex:   1 Power Snatch + 2 Hang Snatches + 3 OHS     B) 10:00 – 20:00   AMRAP 20 SDHP (45/30kg) 20 Pushups 80 Double Unders ...

4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit   Choose two of the three options:   A) Push Jerk 7-7-7-7   B) Back Squat 7-7-7-7   C) 2 rounds for time:   20 Strict Pull-Ups 20 Weighted Stepups (24/20”. 1 x 24/16kg) 20 LH RKBS (1 x 24/16kg) 20 RH RKBS (1 x 24/16kg) 40 Situps  ...

A) ML 19.3   AMRAP in 13 minutes:   60 Cal Row 50 Wall Balls (9/6kg) 40 Deadlifts (100/65kg) 30 Alt DB Snatches (22.5/15kg) 20 Chest-to-Bar Pull-Ups   B) EMOM x 6   5 Muscle-Ups or 5 Dips (weighted) or 5 HSPU / Presses ...

AMRAP in 20 minutes:   15-12-9-6-3 Toes-to-Bar DB Thrusters (2 x 20/15kg)   + (per round) 100m Run 50 Double Unders   ...

A) AMRAP in 12 minutes: 1 Rope Climb 3 Clusters (50/35kg) 5 Burpees   5 minutes rest   B) Death by t’n’g Power Cleans (50/35kg) - increment by 2 reps each minute or 2.5 - 5kg each minute   ...

4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit   A) ML 19.2 5 rft: 15 Box Jumps (24/20”) 12 Push Presses (50/35kg) 9 Toes-to-Bar   Then:   B) 2km Run or Row or 400m Farmers Walk   or   C) Front Squat 4 x 5   or   D) 2x 10 Deadball OTS 20m HS Walk ...

A) Snatch   3-3-3-2-2-2-1-1-1-1     or     B) For time:   AMRAP in 20 minutes: 5 Hang Snatches 20 Wall Ball 5 Hang Snatches 20 Calories 50 Double Unders   ...

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