#1) Bench Press

2-2-2-2-2

#2) “Death by Snatch”

With a running clock

Perform 1 snatch the 1st min
2 the 2nd
3 the 3rd
until times runs out

Rx + 115,75
Rx 95,65
Mod 75,45

Skill Learning

Turkish Get Up
Toes to Bar

#1)  WOD NOT for time

30 Turkish Get Ups

#2) WOD

3 rounds

35 double unders
15 Toes to bar

Skill learning 20 mins

Kipping pull ups

Wod

7 min AMRAP

2 wall climbs

4 burpees

6 pull ups

“Kelly”

5 rounds for Time:

Run 400m
30 Box Jumps (24,20)
30 Wall Balls (20,14)

NO OPEN GYM FROM 8AM – 10AM.

“CrossFit Total”

Shoulder press 1 rep max
Back Squat 1 rep max
Deadlift 1 rep max

Score is the three lifts combined total in pounds.

Shoulder Press

5@ 45%

5 @ 55%

AMRAP @ 65%

WOD

AMRAP in 8 minutes:

RX

5 jump OVER the box (24″/20″)

10 wall balls (20#/14#, 10 ‘/ 9′)

12 lunges (6 each side)

Mod

5  box jumps (step/ jump off to opposite side that you start on)

10 wall balls

12 lunges (6 each side)

#1) Skill Learning

Handstand Push ups & Ring Dips

#2) For Time (30 Minute Cap)

Rx

800m run
then 5 rounds
7 HSPU
14 Ring Dips
21 Pull ups
then
800m row to finish

Modified 

400m run
then 5 rounds
7 Mod HSPU
14 Dips
21 mod pull ups
then
400m row to finish