WOD

Deficit Deadlift off 2″ riser   6×4 @ 70% AMRAP in 15 Minutes of12 Power Cleans 95/65lbs12 Box Jump Overs 24/2012 Push Ups

Split Jerk 5 sets of 2 OT1:15 For Time50/40 Cal Bike50 Burpee Pull Ups

3 Position Snatch 5 sets2 sets of 8-12 repsDipsDB Bench PressRolling Tricep Ext 60-40-20Double Unders30-20-10KB Swings 95/65

Deadlifts 75/5×5 OT2Min For Time50-35-20Sit Ups20-15-10DB Front Squats 50/35s

Bench Press 5×5 OT2Minutes For Time:500m Row40 Wall Balls1000m Row80 Wall Balls500m Row40 Wall Balls

CrossFit ClassPush Jerk 7 sets of 3 OT90 seconds In Teams of 2 for Time40 Power Snatch 115/75lbsBike 100 cal for M/M  70 for F/F... Read More

“Hot Shots 19”6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter Run

For Time100 Cal Row80 Wall Balls 20/14#60 Weighted Sit Ups 35/20#40 Box Jump Overs 24/20″100 Foot Overhead Double KB Walking Lunge 53/35lbs Post WOD Strength5... Read More