Main – SWOD View Public Whiteboard Metcon (Weight) Deadlift E2M for 20min 3 DL touch and go repsStart first set at 50% of 1RM. Every 2 mins increase by 5% of 1RM. Record heaviest 3 rep touch and go set. Metcon (Weight) Clean and Jerk Ladder E90S for 15 min (10 sets) 1 C &…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Double under development EMOTM for 5 minutes 40 seconds of DU 20 seconds rest Metcon (Weight) In 12 minutes Back squat 5×5 @75 of 1RM Metcon (AMRAP – Reps) 8 minute amrap 30 air squats 30 TTB 30 wall balls 20/14 30 alternating lunges 30…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) Sprint WOD 300m Row 10 Push Press 115/75 40 DUs 10 Push Press 115/75 40 DUs Metcon (Weight) E90S for 15 min (10 Sets) 1 C & J Increase Weight Throughout Record Heaviest Lift If you PR…