Team WOD
In teams of three, complete 5 rounds each of:
- Max Burpees
- 100yd Farmer’s Carry
- Max Toes-2-Bars
Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
Team WOD
In teams of three, complete 5 rounds each of:
Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
Strength
4 Sets:
Clean Grip Deadlift x 5 @ 7-9 RPE (building)
Kb Floor Press x 10-12 @ 8 RPE
Conditioning
Complete for time:
Midline
Alternating Tabata – :20 on/:10 off by 8 rounds each
Conditioning
“Nate”
20 minute AMRAP:
“Nate” is a CrossFit Hero WOD named after Chief Petty Officer Nate Hardy, who was killed February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
Olympic
Every :90 complete 2 Snatches for 10 sets.
Conditioning
Complete the following for time:
21-15-9:
Strength
5 x 5 Back Squat
Conditioning
10 minute AMRAP:
Partner WOD
“Partner Fight Gone Bad”
3 rounds for Max Reps:
*Only one partner may be working at a time, while the other partner rests. Score is total number of reps completed.
Gymnastics/Skills
4 sets:
Conditioning
“Isabel + Cindy”
20 minute AMRAP:
*At the 5, 10, and 15 minute mark complete 10 Snatches (135#/93#)
Score is total rounds + reps of “Cindy”
Strength/Accessory
4 sets:
WOD
21-15-9 for time:
*Finish with 100 Double Unders
Olympic Lifting
Clean Complex
Perform one set every :90 for 8 sets – build to 9 RPE
Conditioning
2 rounds – Each for time:
Rest 5 minutes between each round
Strength
Back Squat
Conditioning
5 rounds for time:
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