W.O.D.

Tuesday

Unwritten – CrossFit Functional

Floor Press (4 X 8)

2:30 clock

Metcon (AMRAP – Reps)

2 min on/ 2 min off

200 m run

AMRAP of front squats at 65% from the floor

4X

Monday

Unwritten – CrossFit Functional

Thruster (3 RM)

15 min to build to heavy 3 from rack

Metcon (Time)

4 rounds for time

20 cal ski erg

20 KB Snatch (10 each side) 35/53

20 American KB swings

20 Wall Balls 14/20

Saturday

Unwritten – CrossFit Functional

Metcon (AMRAP – Reps)

Teams of 2

5min amrap

muscle ups/chest to bar/pull ups

5 min amrap

tire flips

5 min amrap

clusters 95/135

3min amrap

muscle ups/chest to bar/pull ups

3 min amrap

tire flips

3 min amrap

clusters 95/135

1min amrap

muscle ups/chest to bar/pull ups

1 min amrap

tire flips

1 min amrap

clusters 95/135

Thursday

Unwritten – CrossFit Functional

Skill

15-20 min for skill work

Metcon (Time)

18-15-12-9-6-3

Power Cleans 95/135

HSPU’s

18 min cap

Wednesday

Unwritten – CrossFit Functional

Metcon (Time)

World Restart A Heart Day

LET’S GET PUMPED!

Teams of 3

*1 person always on chest compressions and must swap

out every 2 minutes. *1 person working *1 person resting

(Split up 10 rounds however teams desire)

30 Minute Cap:

1600m Run Relay then 1600m Row Relay

(run and row can be broken up however teams desire)

Directly into 10 Rounds of

10 Calorie Bike, 8 AKB Swings and 6 Plate Hop Burpees

Tuesday

Unwritten – CrossFit Functional

Squat Snatch (1 x 1)

Build to heavy single in 18 minutes

Metcon (Time)

3 rounds for time

50 du’s

50 air squats

50 prisoner step ups

Monday

Unwritten – CrossFit Functional

Push Jerk (5 X 4)

2 min clock – build throughout

Focus on driving yourself under the bar!

Metcon (Time)

Core Crusher

40 cal row

30 ttb

150ft HSW or bear crawl with hips higher than shoulders

rest 2 min

150ft HSW

30 ttb

40 cal row

28 min cap

Saturday

Unwritten – CrossFit Functional

Metcon (AMRAP – Rounds)

40 min amrap

800m row/erg

200m farmers carry 35/50

10 wall walks

50 du’s