10:00 EMOM Even: MAX HSPU 1 set Odd: 5 OHS From Floor THEN “Fancy Nancy” 5 Rounds: 300m Run 10 Hang Squat Snatch @95/65 THEN Accessory Cash Out: 100 Plate Bench Press For Time 45/25
Core Wod 7:00 AMRAP Building by Two Reps 2 AbMat Sit Ups 2 Hollow Rocks 2 Russian Twist 45/25 then 10:00 AMRAP 50 Double Unders 10 KB Swings 70/53 10 GHD Sit Ups @ 11:00 Perform Longest Low Plank Possible. *Record Rounds in core wod and amrap, record time in plank then Accessory Cash Out:
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
3 Rounds: Row 800m 5 Rounds Strict Cindy *Strict Cindy is 5 strict pull ups, 10 push ups, 15 air squats THEN Core Cash Out: 3 Rounds 25 Weighted Sit Ups 1:00 Low Plank
OPEN TO THE PUBLIC WOD 0900! GRAB YOUR FAMILY AND FRIENDS COME EXPERIENCE CROSSFIT FIRST HAND! 20:00 MIN AMRAP 20 Walking Lunges 15 Med Ball Cleans 20/14 10 KBS 53/35 1 Hill Sprint *No Rest, Keep Moving!
