Run/Deadlifts

Today’s Workout

4 Rounds
Run 400m
8 Deadlifts

Shoulder Press

Today’s Workout

Shoulder Press
5-5-5-5-5
Optional WOD

4 Rounds
25 Box Jumps
25 Double Unders

Pull-ups/push-ups/Squats

Today’s Workout

12 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Power Cleans

Today’s Workout

Power Cleans
5-5-5-5-5

Optional WOD

Run 200m w/med ball – 20 KBS
Run 200m w/med ball – 20 Mountain Climbers
Run 200m w/med ball – 20 KBS
Run 200m w/med ball – 20 Mountain Climbers
Run 200m w/med ball – 20 KBS

Row / Situps

Today’s Workout

Row 1500m
20 Situps
Row 1000m
30 Situps
Row 500m
50 Situps

Hang Power Cleans / Situps

Today’s Workout

Hang Power Cleans
10-9-8-7-6-5

Situps
20-18-16-14-12-10

“CrossFit Total”

Today’s Strength W.O.D
“CrossFit Total”
The sum of the best of 3 attempts of each of the following:
Back Squat
Shoulder Press
Deadlift

Run / Box Jump / OH Walk

Today’s Workout

Run 1 Mile
50 Box Jumps
100m OH Walk

Lunges/KBS/Goblet Squats/M.Climbers

Today’s W.O.D
21-15-9
Standing Lunges w/ weight overhead
KB Swings
Goblet Squats
Mountain Climbers

“Death by 10m”

Today’s W.O.D
“Death by 10m”
Sprint 10m the 1st minute, 20m the 2nd minute, 30m the 3rd minute and so on until you can’t complete the given distance in that minute.

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