CF646 Weekly WODs – CrossFit 646

Monday
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*20/14# Vest

Tuesday
For Time
21-15-9
Double DB Deadlifts 50/35s
42-30-19
Box Jumps 24/20″
*84 Double Unders after each round

Wednesday
OT3:00 for 5 Rounds
20/15 Cal Row
20 Wall Balls Shots 20/14
*Score is slowest Round

Thursday
2 Rounds
10 Snatches 175/125lbs
12 Bar Facing Burpees
immediately into
10 Snatches 115/75lbs
12 Bar Facing Burpees

Friday
10 Rounds For Time
400m Run
16 V-Ups
4 RMU
30M Time Cap

Saturday
For time with a partner:
21 thrusters 115/75lbs
12 rope climbs
15 thrusters 115/75lbs
9 rope climbs
9 thrusters 115/75lbs
6 rope climbs
– Each partner completes the designated number of thrusters, then split rope climbs as needed.

Sunday
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.

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