Core Wod 3 Rounds 1:00 Low Plank :30 V Ups :30 Flutter Kicks THEN @ 8:00 Start “Isabel” For Time: 30 Snatches @135/95 @14:00 Start 4 Rounds 1:00 to MAX 15 Burpees MAX Box Jump OVers -Rest 2:00- THEN Mobility Cash Out: 2:00 Banded Shoulder Stretching on Each Side
Every 1:30 X 6 6-6-4-4-2-2 Sumo Dead Lift (Building) THEN 12:00 AMRAP 9 Deadlift 9 Burpees Over Bar 6 Hang Squat Clean 6 Burpees Over Bar 3 Push Jerks 3 Burpees Over Bar @155/105 THEN Accessory Cash Out: 3 X 30 Good Mornings 45/35
“Fight Gone Bad” 3 Rounds, 1:00 Per Station for Max Reps at Each. Wall Ball Shots 20/14 Sumo High Pulls 75/55 Box Jumps 24/20 Push Press 75/55 Cal Row -Rest 1:00- THEN Mobility Cash Out: 3:00 Squat Hold, Rock Bottom Position
SUPER SATURDAY COME JOIN US FOR A FREE WOD TO EXPERIENCE CROSSFIT FIRST HAND! FOR TIME: 30-20-10 KBS 53/36 Sit Ups 30-20-10 WBS 20/14 Push Ups 30-20-10 Goblet Squat 53/36 OH Plate Lunge 45/25
WORKOUT 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period VARIATIONS Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb. Scaled: (Ages 16-54) Men snatch 65
