WOD

Today’s Workout

• In teams of 3, complete 4 Rounds for Time:
  • 50 Bench Press
    40 Strict Pull Ups

RX: Average BW of team/75% of average BW

*Split reps up however you would like!

Today’s CrossFit Workout

• For Time:
  • 500-400-300-200-100m Run
    200m Farmers Carry between every run (2×50/2×35#) (CRX 2×70#/2×50#)

    *Every Drop on farmers carry= 5 Burpees upon return

Today’s CrossFit Workout

Weightlifting

• Every 1:30 x 8
  • 3 Push Press + 2 Push Jerks + 1 Split Jerk

Benchmark

• FRAN
  • 21-15-9
    • Thrusters (95/65#)
    • Pull Ups

Today’s ENDURE Workout

• EMOM30:
  • Min 1 + 2: 30/20 Calorie Row
    Min 3: Max Burpees

Today’s CrossFit Workout

• Alternating Rounds with a partner for 10 Rounds EACH:
  • 15/10 Calorie Assault Bike
    3 Deadlifts AHAP

Today’s SWEAT Workout

• 3 Rounds
  • 50m Walking Lunge
    1 Burpee per step taken
• After Party
  • 3 Rounds
    • 50 Situps
      1:00 Plank

Today’s CrossFit Workout

• Alternating TABATA:
  • Double Unders
    Jumping Lunges

    Rest 1:00

    Russian KB Swings
    Push Ups

    Rest 1:00

    Burpees
    Abmat Sit Ups

Today’s ENDURE Workout

• RESTEST
  • Max Effort 5K Row

Today’s Workout 

Metcon

• Ghost (3 Rounds for reps)

  6 rounds of:
  1 minute of rowing
  1 minute of burpees
  1 minute of double-unders
  1 minute rest

  *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Today’s CrossFit Workout

Metcon

• For Time:
  200m Run
  10-1 Hang Power Snatches (Building)

Today’s SWEAT Workout

• 500-400-300-200-100m Run
  50-40-30-20-10
  Burpees
  Situps

Today’s Workout 

Weightlifting 

• EMOM8: 2 Front Squats (Building)

Metcon

• Metcon (5 Rounds for time)

  5 Rounds, EACH For Time:
  5 Burpee Box Jump Overs (24/20″)
  10 Toes to Bar
  10 Wallballs (20/14#)
  10 Deadlifts (225/155#)

  Rest 1:00

Today’s Workout 

• EMOM25:
  1- 12/9 Calorie Assault Bike
  2- 12/9 Calorie Ski
  3- 20 Abmat Sit Ups
  4- 8 Alternating V Ups + 8 Dual Leg V Ups
  5- REST