Bench Press 5-5-3-3-3-1-1-1-1 Post load to comments.
Four rounds for time: 10 one legged squats ( total) 20/15 cal row 10 Burpees over rower Post time to comments
Complete as many rounds as possible in 20 minutes 30 Double Unders 15 Knees-to-Elbows 8 Power Snatch, 115/75 Post rounds and reps to comments.
Rest Day Closed
16.5 21-18-15-12-9-6-3: Thrusters Burpees M 95 lb. F 65 lb. Workout 16.5 score submissions are still open.
Be ready for whatever Dave Castro programs! The WOD is released Thursday night at 8:00PM on games.crossfit.com A reminder, we will have mobility and strategy on Friday for those who want to do 16.5 on Saturday. We will be doing 16.5 for all classes on Friday. Eat well and get
3 Rds – AMRAP (Total work time = 12 mins) 1 Min – Cals on Assault Bike 1 Min – 10 m Bear Crawl 1 Min – Row for Cals 1 Min – 10 m Shuttle Runs
For Time 200 m run (every round) 1-10! Chest-to-Bar Pullups (Time Cap – 15 mins) *Hand Care Reminder- Shave your calluses, before today’s WOD, to keep from ripping. Here’s a good article for your reference. http://www.tabatatimes.com/prehab-hand-maintenance/
With a running clock for 13 minutes: AMRAP Mins 1-3 Box Facing Burpees 24/20 -Rest 1 Min- AMRAP Mins 5-8 Ring Dips -Rest 1 Min- AMRAP Mins 10-13 DB Hang Power Snatch 35/20 Post reps to comments.
Complete as many reps as possible in 10 Mins 30 Double Unders 5 Thrusters 135/95 Post to comments.