The CC CrossFit Blog

Strength 5 min AMRAP ME T2B WOD 10 min AMRAP 1 Deadlift - Bodyweight 1 Burpee 2 Deadlift 2 Burpee …

Strength Push Press 5 sets of 5 reps WOD 3 Rounds for time of: 400m Run 7 Front Squats 155/105 14 C2B

Strength Bent Over Rows 7 sets of 3 reps WOD 14 min EMOM odd: ME Russian twists 20/14 even: ME Wall Balls 20/14

Strength Back Squat 3 sets of 10 reps WOD 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 KB Swings 53/35 Box Jumps 24/20

WOD Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb.    W 65 lb.

Strength Accumulate 120 seconds* in a L-sit. *Every time you come down complete 5 push-ups WOD 12 min AMRAP 8 Wall Balls 20/14 8 Pull-ups

Strength Front Squat 1 Rep Max WOD 14 min EMOM Odd: 12 Power Cleans 135/95 Even: ME Burpees

Strength Power Snatches 5 sets of 3 reps (touch & go) @ 65-70% WOD 6 min AMRAP 6 Power Snatches 115/75 30 Double-Unders

WOD 12 min AMRAP 15 Wall Balls 20/14 10 T2B Rest 2 min 12 min AMRAP 15 KB Swings 53/35 10 Box Jumps 24/20