The CC CrossFit Blog

Strength Bent Over Rows 3 sets of 5 reps WOD 6 min AMRAP 12 KB Swings 53/35 8 Box Jump Overs 24/20 Rest 2 minutes 6 min AMRAP 12 Deadlifts 185/135 8 Burpees

Strength Find 1 rep max Bench Press WOD 3 Rounds 400m run 20 Abmat sit-ups 15 C2B Pull-ups 10 Push Jerks 185/135

Strength Hang Snatch High pull 5 sets of 3 reps WOD Complete 5 rounds: 3 Power Snatches 135/95 8 Lateral Bar Over Burpees Chin Ups – Max Reps Unbroken Rest 60 seconds between rounds. Post total time including rest, and total chin ups

Strength Push Press 3 sets of 5 reps WOD 150 Wall Balls 20/14 **Run 100m at any stopping point**

Strength Box Squats 3 sets of 8 reps WOD For Time 500m Row 5 Hand Release Pushups 10 Box Jumps 24/20 5 Hand Release Pushups 10 Box Jumps 5 Hand Release Pushups 10 Box Jumps 500m Row

Strength Weighted Sit-ups 3 sets of 20 reps WOD For Time 200 m Sprint 30 Power Cleans 115/75 rest 2 mins 200 m Sprint 20 Power Cleans rest 2 mins 200 m Sprint 10 Power Cleans

Strength One legged Deadlifts 5 sets of 8 reps: work to a heavy weight WOD 21-15-9 Rounds for Time Burpees Kettlebell Swings 53/35 Double-Unders

Strength Bench Press 5 sets of 3 reps WOD 2-4-6-8-10-12-10-8-6-4-2 KB Snatches 53/35 Lateral Skiers

WOD "DT" 5 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs) Cash out: 200 Dbl Unders