The CC CrossFit Blog

Strength Strict Press 3 sets of 3 reps: 70%,80%,90% WOD 2 Rounds Row 40 cal 30 Box Jump Overs 24/20 20 Front Squats 115/75 10 Push Ups

Strength Deadlift 3 rep max WOD 3 Rounds 10 Pistols 20 K2E

Strength Pendlay Rows 5 sets of 7 Reps WOD 4 Rounds 2 Rope Climbs 10 Thrusters, 155/105 15 Power Clean, 155/105 200m Run

Strength Front Squat + Push Press + Thruster 5 sets WOD "Helen" 400m Run 21 KB Swings 53/35 12 Pullups

Strength Chin-ups 4 sets of ME WOD 3 Rounds 50 Double Unders 10 Power Cleans 135/95 20 Med Ball Situps Cash Out: 200 m Sprint

WOD 3 minutes Max Effort Wall Balls 20/14 1 minute Rest 7 min AMRAP 6 Med Ball Cleans 20/14 8 Russian Twists 1 minute Rest 3 minutes Max Effort Wall Balls 20/14

Strength Front Rack Box Step-ups 3 sets of 8 Reps WOD 12 min AMRAP 200m Run 50 Double Unders 15 T2B

Strength Push Jerks + 2 Jerk Grip OHS 4 sets of 3 reps WOD 21-15-9 Power Cleans 135/95 C2B

Strength L-Sit Holds 5 sets of ME(for time) WOD EMOM 20 minutes: Odd Min: 5 Front Squats 155/105 Even Min: 8 Burpee over the bar