The CC CrossFit Blog

Strength Back Squats 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 6 min AMRAP 12 Wall Balls 20/14 12 Med Ball sit ups rest 1 min 6 min AMRAP 8 Pull ups 8 Box Jumps 24/20

Strength Deadlifts 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 3 Rounds 400m Run 25 Burpees 25 KB Swings 53/35

Strength Pull-ups 4 sets of ME WOD 10 min AMRAP 5 Burpees 4 Power Snatch 95/65 3 Ring Dips

Strength Turkish Get-ups; work up to a heavy set WOD 20 min AMRAP 100 m Med Ball Run 8 Wall Balls 20/14 12 T2B 16 OH Lunge Steps 20/14

Strength Back Squats 3 sets of 3 reps; 70%, 80%, 90% WOD "Jackie" For time 1000m Row 50 Thrusters 45/35 30 Pull-ups

Strength Snatch Balance 5 sets of 3 reps WOD 5 rounds 15 Box Jumps 24/20 15 KB Swings 53/35 15 Abmat Situps

Strength Deadlift 3 sets of 3 reps; 70%, 80%, 90% WOD For time: 400m Run 15 Power Clean 185/135 400m Run 12 Power Clean 185/135 400m Run 9 Power Clean 185/135

Strength One Armed KB Press 4 sets of 10 reps WOD 14 min EMOM (not including the rest time) odd: ME Burpee Pullups rest 30 secs even: ME calorie row rest 30 secs