WOD

3 Rounds of
10 Reps of each

All exercises completed with a plate or plates

Farmers Walk – 2 plates
Deficit Push ups
Front Squats
Box Step & Press
Back Squat
Sit ups
OH Alt Lunges
Burpees
GTOH
OHS
400m Run

Strength
Back Squat
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
2x 3 @ 85%

Conditioning
AMRAP 22:
22 Wall balls 20/14#
22 Power Snatch 75/55#
22 Box Jumps 24/20″
22 Push Press 75/55#
22 Calorie Row

Sweat Class
Partner WOD
6 Rounds (total) for Time
30 American Kettlebell Swings 53/35#
30 Sit ups (Partner to Partner w/ Med Ball Toss) 20/14#
30 Box Jumps with Step Down 24/20″
30 Med Ball Cleans 20/14#
30 Pull ups

5 Rounds for Time
You Go I Go
10 Calorie Bike
5 Burpee Box Jumps
30 Double Unders- Sub 30 power singles

Relay
5 Rounds
1 Rope Climb
5 Broad Jump Burpees
Run 200m

THE OTHER TOTAL
1RM Clean
1RM Bench
1RM OHS

The CrossFit Other Total is the sum of the best of three attempts at the squat clean, the bench press and the overhead squat.
You may do as many warm up lifts as you like but may only take 3 attempts to find your 1 rep max for each.

You will have an hour to warm up and complete The Other Total

If you are unfamiliar with the movements it will be a skill day your trainer will spend time going over the lifts with you.

Go Big!

Sweat Class
EMOMx4
20 Wall Balls
Rest 2 minutes
EMOMx4
15/12 Calorie Row
Rest 2 minutes
EMOMx4
15 Burpees
Rest 2 minutes
EMOMx4
25 Russian KBS

AMRAP 4:
FRAN
21-15-9
Thrusters 95/65#
Pull-ups
Rest 4:00

AMRAP 4:
DIANE
21-15-9
Deadlifts 225/155#
Handstand Push-ups
Rest 4:00

AMRAP 4:
GRACE
30 Clean & Jerks 135/95#

HAPPY BIRTHDAY COACH CARLA!!!

3×5 Bench Press

Rock Paper Scissors
25 Double Unders
15 Kettle Bell Swings
10 Burpees
5 Pull-ups

Rules on the board

Let’s support Corey, Kayt and Stacy T. as they compete this weekend at
Girls Gone RX – Washington

These are just two of the Workouts they will take on tomorrow… Go get ’em girls!!!

With a 10minute running clock establish a 1RM
1 Power Clean+1 Hang Squat Clean+ 2 Shoulder to Overhead

Rest 7 minutes

8 minute AMRAP
6 Hang  Squat Clean Thrusters 75#
9 Toes to Bar
12 Box Jumps

Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

Conditioning
AMRAP 15:
60 Double-Unders
30 Wall balls 20/14#
15 Deadlifts 245/165#

Sweat Class
1:00 on :30 rest
3 Rounds Max Reps
DB Snatches
Double Unders
Wall balls
KB Deadlifts 70#

3 Rounds
200m Farmers Carry
:30 sec Plank hold