Skill: Bench Press 5 x 2 @ 90%

2 minutes to find partners/racks/set-up

5 minutes to build to 90%

Bar 5-8 reps

50% 3-5 reps

60% 2-4 reps

70% 1-2 reps

80% 1-2 reps

A) Snatch complex; Snatch + low hang Snatch (find heaviest complex of the day)

B) CF Metcon

C) Mile run for time; (1500m row for time if raining.)

Skill:

200m sprint (for the leaderboard) *Sub out 250m row if it rains*

Please make sure everyone is adequately warmed up, no pulled hammies please!

**Partner up: one partner runs, one partner times**

WOD:

25 DUs

Warm Up: CrossFit Kids Basketball

Skill: Overhead Squat 5x3

WOD:
10-9-8-7-6-5-4-3-2-1
DB Shoulder to Overhead
Ball Slams

GAME!!

A) Back Squat; 1@ 90%, then 2 sets of 5 @ 78% (add 5# to both 90% and 78%)

B) CF Metcon (if you still need to complete 2 team series workouts, do that first, then the back squats after, and skip the CF metcon.

C) No additional work today.

Skill:

Overhead Squat

3.3.3.3.3 start at a low % and build to a heavy 3

3 minutes to find partners/racks/set-up/light warm ups

18 minutes to build

WOD:

1-2-3-4-5-6-7-8-9-10

A) Clean Complex; Clean, Hang Clean to Thruster (find heaviest complex) perform a clean, then a hang clean to push press without dropping the bar

B) CF Metcon

C) 5min AMRAP; 5 hollow rocks, 1 box jump over (30/24)

4, 5 minute amraps

2 minutes rest/transition between

Team of 2 alternate rounds

Strength/Skill:

In 35 minutes, establish

1RM Snatch

1RM C&J

WOD:

Tabata Mashup

4 min:

Bear crawls

Crab walks

1 min rest/transition

4 min: