Warm up
Runners warm up
walk 2 laps (inside)
skip 2
shuffle (inside)
shuffle outside
High knees 1
Bear crawl 1
2 Rounds of:
10 push ups
10 Jack Knives
Skill
ABVENT
3x4 People Makers
“Chipper Time”
WOD
60 Dead Lifts (65/95)
50 Dumbell Snatches (35/50)
40 Thrusters (65/95)
30 Box Jumps
20 Hand Stand Push ups
10 Strict Pull ups (negs. If necessary
*18 min Time cap
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!