The CC CrossFit Blog

Strength Barbell Bicep Curls 3 sets of 8 reps WOD 14 min AMRAP 15 Wall Balls 20/14 200m Run

Strength Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to a max for the complex 5 sets WOD Reverse “Hulk Hogan” Every 2 minutes for 10 rounds (20 mins total) 7 Burpees 5 Power Cleans (185/135) 3 Muscle ups

Strength Weighted Dips 5 sets of 3 reps WOD 4 Rounds for time: 10 Deadlifts 275/185 20 Box Jumps 24"/20" 100 m KB Run 35/25

Strength Snatch First Pull 5 sets of 3 reps @110% WOD 10 Min AMRAP 3 Power Snatch 135/95 3 Deadlifts 3 Ring Dips

Strength Strict Press 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 10:00 to complete: 200 Double-Unders 100 Goblet Squats 53/35

Strength One Legged Squats 3 sets of 8 reps WOD Every 2 min for 14 min 4 T2B 2 C2B 1 Bar Muscle Ups

Strength L-Sits 5 sets of ME WOD 12 min EMOM odd: 15 cal row even: 15 push ups

WOD 21-15-9 Power Cleans 135/95 Front Rack Lunges Push Jerks Cash out: 5 x 50 m sprints

Strength GHD Situps 3 sets of 10 reps WOD 15 min EMOM 2 Snatches 135/95 10 Double Unders