The CC CrossFit Blog

Strength Evil Wheels - 3 sets of 10 reps WOD Row 1K 21-15-9: KB Swings/Russian, 70/53 Goblet Squat

Strength Box Squats 3 sets of 8 reps WOD 3 Rounds for time of: 400m Run 24 C2B 12 Thrusters 135/95

Strength 1 rep max Weighted Pull-up WOD For time 100 Dbl Unders 30 Box Jumps, 24/20 20 T2B 10 Power Clean, 225/155 20 T2B 30 Box Jumps, 24/20 100 Dbl Unders

Strength Single Legged Deadlift 5 sets of 7 reps WOD 7 mins Complete 100 KB Swings 53/35 100 Burpees

Strength 3 postion Snatch - Floor, Hang, Power @ 65% WOD 3 rounds 12 Power Snatches 115/75 2 Rope Climbs CASH out: 4 minutes Burpees

Strength Planke Holds 12 min EMOM(1min ON/30secs OFF) WOD For time: 12 Power Cleans 185/125 20 Pistols 9 Power Cleans 16 Pistols 6 Power Cleans 12 Pistols

Strength Back Squats 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 15 min AMRAP 50 Dbl Unders 15 KB Swings 70/53 10 C2B

Strength Bench Press 3 sets of 5 reps WOD 18-15-12-9-6-3 Burpee Box Jumps 24/20 T2B

Strength Deadlift 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 5 rounds Run 400m 21 Ground to Overhead 95/65