The CC CrossFit Blog

Strength Find 1 rep max Turkish Getup WOD 4 Rounds Min 1: 10 OHS (135/95) Min 2: 10 Burpees Over the Bar Min 3: 15 V-Ups ***Reminder Mobility WOD is at 7:30PM****

Strength Back Squat 3 working sets of 5 reps; 65%,75%,85% WOD For time 100 Dbl Unders 20 KB Swings 53/35 80 DBl Unders 18 KB Swings 60 Dbl Unders 16 KB Swings 40 Dbl Unders 14 KB Swings 20 DBl Unders 12 KB Swings

Strength 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position 5 sets (3 sec pause at knee for first two, then in power position for third) WOD 5 Rounds 6 Power Cleans @ 75% of bodyweight 9 Box Jumps 24/20 12 Pull-ups

Strength Barbell Hip Raises 5 sets of 5 reps WOD 12 min AMRAP 10 T2B 15 WalBalls 20/14

Strength Push Press 5 sets of 3 reps WOD 3 Rounds: 400 m Run 12 Hang Power Cleans, 185/135 50 Double Unders

Strength Find 1 rep max weighted Pull-up WOD For time 5 Rounds 8 reps KB Complex(Clean-Push Press-OHS) 53/35 16 Burpee Box Jumps 24/20 32 Abmat Sit-ups

Strength Paused Back Squats 5 sets of 5 reps(3 sec pause at bottom) WOD 4 Rounds 1 min Row for Cals rest 1 min 1 min KB Snatches 53/35 rest 1min 1 min Knees to Elbow rest 1 min

WOD "Fran" 21-15-9 Thrusters 95/65 Pull-ups

Strength Bench Press 3 sets of Reps WOD For time 60 Double Unders 30 Med Ball Sit-ups 20/14 30 Wall Balls, 20/14 20 Dips 30 Wall Balls, 20/14 30 Med Ball Sit-ups 60 Double Unders