The CC CrossFit Blog

Strength Push Press 5 sets of 3 reps WOD 3 Rounds 5 Muscle Ups 25 Wall Balls 20/14 400m Run

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Strength Back Squat 3 working sets of 5 reps; 65%,75%,85% WOD 9 min AMRAP 25 Dbl Unders 10 Box Jumps 24/20

Strength Power Cleans; Unbroken 4 sets of 8 reps. Increasing in weight WOD For time 800m Run 25 T2B 25 KB Swings 53/35 400m Run 20 T2B 20 KB Swings 200m Run 15 T2B 15 KB Swings

Strength Deadlift 3 working sets of 5 reps; 65%,75%,85% WOD 12 min AMRAP 9 Hang Power Snatches 6 Burpees

Strength Chin ups 3 sets of ME WOD 21-15-9 Deadlift 185/125 Toes to Bar Double Under x 50

Strength Wall Walks 3 sets of 5 reps or Handstand Walk 5 sets of 20ft(assisted or unassisted) WOD "Tiger Blood" 3 RFT: 400m Run 10 Clean and Jerks 135/95

Strength Front Rack Box Step Ups 4 sets of 8 reps WOD 10 min EMOM odd: 15 KB Swings 53/35 even: Lateral Skiers ME

Strength Bent Over Rows 5 sets of 3 reps WOD 4 Rounds 30 Dbl Unders 20 Wall Balls 20/14 30 Dbl Unders 20 Abmat Situps