The CC CrossFit Blog

Strength Strict Handstand Pushups 3 sets of ME WOD 3 Rounds 30 Wall Balls 20/14 30 KB Step ups 53/35-20 inches 200m Run

Strength Bent Over Rows 4 sets of 8 reps WOD For time: 3 Rope Climbs 40 Calorie Row 30 Front Squats 115/75 20 TTB 10 Push Jerks 115/75

Strength Back Squats 3 sets of 3 reps; 70%, 80%, 90% WOD 7 min AMRAP 40 Double Unders 8 Push ups rest 2 minutes 7 min AMRAP 12 Burpees 8 Goblet Squats 53/35

Strength Power Snatch (T&G) 5 sets of 5 reps WOD “Helen” 3 Rounds 400m Run 21 KBS, 53/35 12 Pull ups

Strength Deadlifts 3 sets of 3 reps; 70%, 80%, 90% WOD 4 rounds 12 Clusters, 135/95 12 TTB 12 Bar Facing Burpees

Strength Seated Box Jump – Find Max Height WOD 5 Rounds 5 Pull-ups 10 Burpees 400 m Run

Strength Jerk 1 Rep Max WOD 12 min EMOM Odd: 5 Clean & Jerk 185/125 Even: Lateral Skiers 20" Max Effort

Strength Back Squats 3 working sets of 5 reps; 65%,75%,85% WOD 5 Rounds 200 m Med Ball Run 20/14 20 Wall Balls 20 V-ups w/ med ball

Strength Chin Ups 3 x Max Reps WOD 21-15-9 Burpees KB Swings 53/35 Box Jumps 24/20