WODs

HEAVY DAY Front squat For load: 3 sets Every 3:00 1 front squat 3 sets Every 2:00 2 front squats 3 sets Every 1:00 3 front squat

Team 2 WOD 30 toes-to-bars1.5-mile run30 toes-to-bars1.5-mile run30 toes-to-bars One partner works while one rests. Partition the runs and toes-to-bars as needed.

5 rounds for time & reps 400/500-m row1:00 handstand push-ups

For reps 1:00 KB swings 16/24kg1:00 bike calories2:00 KB swings 16/24kg2:00 bike calories3:00 KB swings 16/24kg3:00 bike calories

For time 50 sit-ups40 box jumps 20/24inch30 wall-ball shots 14/20lbs20 burpees-to-target1,000-m run20 burpees-to-target 30 wall-ball shots 14/20lbs40 box jumps 20/24inch50 sit-ups

4 rounds for time 5 squat cleans 47.5/7020 hand-release push-ups80 double-unders

Amrap 10 1-2-3-4… Dumbbell turkish get-up 15/22.5 Strict chest-to-bar pull-up continue adding 1-rep to each round until time expires

Amrap 10 7/10 calories assault bike 10 strict handstand push-ups

Crossfit Total 1-rep max back squat 1-rep max shoulder press 1-rep max deadlift Your score is the total of your best successful lifts.

For time 1000-m row then… 5 rounds:25 pull-ups7 push jerks 42.5/60