The CC CrossFit Blog

Strict Press 3 sets of 7 reps then… Minute 0:00-5:00 Run 800m Minute 5:00-10:00 Row 60 Calories Minute 10:00-15:00 40 Toes-to-Bar Minute 15:00-Finish 25 Power Cleans 155/105

Back Squat 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% then… 2 Rounds for time Run 400 meters 25 Push-ups 50 KB Swings 53/35

Strength Deadlift 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 10 min AMRAP 3 Push Jerks 185/135 9 Box Jumps

WOD 7 min AMRAP 7 Thrusters 95/65 7 Burpees rest 1 min 7 min AMRAP 7 Pull-ups 7 Push-ups then… 7 50m Sprints

Strength Weighted Dips 5 sets of 3 reps WOD 12 min EMOM odd: 16 KB Snatches 53/35 even: ME Russian Twists 20/14

Strength Back Squat 3 sets of 3 reps @ 70%,80%,90% WOD 14 min AMRAP 100m Med Ball Run 12 Wall Balls 20/14 6 Box Jumps 24/20

Strength Strict Toes to Bar 4 sets of ME WOD For Time 10-8-6-4-2 Cleans, 165/115 100-80-60-40-20 Double unders

Strength Deadlifts 3 sets of 3 reps 70%,80%,90% WOD "Lucy" 5 Rounds for Time 5 Pull-ups 10 Burpees 400 Meter Run

Strength 3 Point Barbell Leg Raises 3 sets of 10 rounds(each round consisting of left, front, right) WOD 12-10-8-6-4-2-4-6-8-10-12 Weighted Lunge Steps 53/35(KB) KB Cleans