Main – SWOD View Public Whiteboard Metcon (Weight) E2MOTM for 20 minutes, build to a 1RM on the following Complex: Squat Clean Front Rack Lunge Right Front Rack Lunge Left Push Jerk Split Jerk then…. E@MOTM for 20 minutes, build to a 1RM on the following complex: Power Clean Hanging Power Clean Hanging Squat Clean…
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 400m Run 20 OHS 95/65 10 Bar Facing Burpees Metcon (Time) 4 RFT 5 ring dips 10 hspu with ab mat 15 pull-ups 20 sit-ups
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 4×5 Single Arm Kneeling KB Press Metcon (Time) Sprint WOD 400m Run 20 OHS 95/65 10 Bar Facing Burpees Metcon (Weight) Bent over BB Row 8-8-8-8-8 5 heavy sets. Record total weight moved over the 5 sets. Metcon (AMRAP – Reps) E2Mins…