The CC CrossFit Blog

Rear Delt Raises 5 sets of 7 reps Single arm dumbell rows 5 sets of 7 reps Then... 4 rounds 400m Run 25 KB Swings 53/35 15 T2B

Back Squat 8 sets of 3 reps @ 65% then... 12 min AMRAP 3 Power Cleans 115/75 3 Lateral Burpees Over the Bar 6/6, 9/9, 12/12, 15/15...

Push Press 5 sets of 5 reps then... 15 min EMOM 1st min: 50 Dbl Unders 2nd min: 12 Dumbell OHS 50/35 3rd min: 20 Abmat Sit-ups

Deadlift 8 sets of 3 reps @ 65% then... For time: 10 Strict Pull-Ups 20 Wall Balls 20/14 30 KB Swings 53/35 400 M Run 30 KB Swings 20 Wall Balls 10 Strict Pull-Ups

WOD Friday 2/24/17 Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box...

Snatch Balance 5 sets of 3 reps then... Amrap 5 minutes of: Pull-ups Amrap 4 minutes of: Burpees Amrap 3 minutes of: Thrusters 95/65 *Rest 3 minutes between each

Good Mornings 5 sets of 10 reps Overhead Plate Sit-ups 5 sets of 15 reps then... 3 Rounds 15 Power Cleans115/80 45 Double-unders 15 Push Jerks 115/80 45 Double-unders

Barbell Hip Raises 5 sets of 7 reps then... 14 min AMRAP 200 m Run 10 Front Squats 135/95 10 T2B

Floor Press 5 sets of 5 reps then... 12 min EMOM Odd: 15 Power Snatch 75/55 Even: 20 WallBalls 20/14