Category: WODs

Normal Hours Today

5×2 Push Press (RPE 6-7)(1 weight change)

4RFT:
18 Alt DB Snatch (50/35)
9 Burpee Box Overs (24/20)
18 Air Squats

16min Cap

For Time with a Partner:

100 Wallballs (20/14)(10′)
50 Pullups
100 Wallballs
50 T2B
100 Wallballs
50 C2B Pull ups

**21min Time Cap

12mins Handstand Push up Skillwork:
-Body positions
-Kick ups
-Strict HSPU
-Kipping
*****Dont put a hole in the wall

5min AMRAP:

8 S2O (95/65)
24 DU

rest 3 mins

5min AMRAP:

10 Barfacing Burpees
20 Air squats

5 sets of:

500m Row (Sprint-100%)
-4min easy bike or walk to cooldown

*Score is slowest Row

We will start ramping up for the CrossFit Open!!!!

“Ellen”

3RFT

20 Burpees
21 Alt DB snatch (50/35)
12 DB thrusters (50/35-each hand)