"Active Recovery"

Part 1:
Row 40 cals- Rest 90s
Row 30 cals- Rest 90s
Row 20 cals- Rest 90s
Row 10 cals
16:00 min time cap

then...

Part 2:
50 DU in 90s- Rest 60s

WOD

For time
10-8-6-4-2
Kipping HSPU
*2 Rope climbs after each set

RX+
For time
10-8-6-4-2
Strict HSPU
*2 Rope climbs after each set

Scaled
15-12-9-6-3
Box Push Ups

Strength

Front Squat Box Squat: 2RM
Rest 2:00
– Use a 13-15” Box.
CFL/Newbs Option: 5 x 5, adding weight if form permits

WOD 

4 rounds for time

"Sashy Pants"

Teams of 3

Part 1: 5 Minutes
100 DU (200 sgl) split even
1 person jumping while 2 people hold deadlift bar (225/155)
*if bar needs rest: jumping must stop. Switch as needed

Part 2: 10 Minutes

Skill

OTM x 12
Min 1: Double KB Overhead Carry for 100 ft
Min 2: 12/8 Ring or Bar Dips
Min 3: 10/6 Strict Chin Ups

WOD

"Game Day Friday"
25 Bar Facing Burpees

Strength

OTM x 5
Power Clean and Jerk @ 75%

THEN...

Back Squat: 3x5 @ 75%

WOD

"Fool in the Rain"

30-20-10
Wallballs (20,14)

WOD

EMOM 30:
Minute 1: 45s Farmer Carry (70, 53)
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike
Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)
Minute 5: 45s Double Unders

Skill

OTM x 10 Alternating
Min 1: 5-8 Strict HSPU (kipping, box push ups or wall walks)
Min 2: 1 legless rope climb (w/ legs, 2 rope up/downs or wall walks)

WOD

Strength





Touch n Go Conventional Deadlift: 5RM
Rest 2:00-3:00.
CrossFit Lite Option: 5 x 5





WOD