The CC CrossFit Blog

Strength 1 Snatch Grip Jerk + Pause OHS 7 sets WOD for time 800m Row 40 Thrusters, 65/45 20 Bar Facing Burpees

Strength Max Effort Pull-ups 5 sets WOD 14 min AMRAP 30 Double-Unders 10 T2B 30 Double-Unders 10 Clean & Jerks 135/95 30 Double-Unders 10 Ring Dips

Strength Back Squat 5 sets of 4 reps WOD For time: 50 Cal Row 50 Wall Balls 20/14# 50 C2B Pullups

Strength Strict Press 1 Rep Max WOD 21-18-15-12-9-6 KB Swings 53/35 Weighted Lunge Steps 53/35

Strength Squat Cleans 5 sets of 3 reps (touch and Go) WOD For time: 25 Pull-ups 40 Abmat Sit-ups 200 Double-unders 40 Abmat Sit-ups 25 Pull-ups

Strength Bent over Rows 7 sets of 7 reps WOD 4 Rounds of: 10 Power Snatches, 95/65 10 Box Jump Overs, 24/20 10 Burpees

WOD 8 min AMRAP 12/10 cal Row 8 Thrusters 95/65 2 min rest 8 min AMRAP 20 Wall Balls 20/14 10 Burpees

Strength 8 min EMOM Max Effort Med Ball Sit-ups 20/14 WOD For time: 30 Power Cleans 135/95 90 Double-Unders 20 Power Cleans 135/95 60 Double-Unders 10 Power Cleans 135/95 30 Double-Unders

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