SUNDAY! – 7/29/18

CrossFit Workout

WOD #1 – EMOM 5
10 Single Arm Overhead Dumbbell Squats (5 each arm)

WOD #2 – EMOM 5
1 Power Clean (95/65)
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk

WOD #3 – For Time
“Wise Men”

AMRAP 3
Macho Man (135/95)
Rest 3 min
AMRAP 3
Macho Man (155/105)
Rest 3
Macho Man (185/135)

1 Macho Man Complex
3 Power Clean, 3 Front Squats, 3 Push Jerks

WOD #4 – AMRAP 5
Double Unders

HUMP DAY! – 7/25/18

CrossFit Workout

WOD #1 – EMOM 6
5 Overhead Squats (75/55)
3 Snatch drop & balance

WOD #2 – “Firestorm” – For Time
3 Rounds
7 Squat Snatches (95/65)
7 Chest 2 Bar Pull-ups
7 Box Jump Overs (24/20)

50/35 Calorie Row

3 Rounds
7 Squat Snatches (95/65)
7 Chest 2 Bar Pull-ups
7 Box Jump Overs (24/20)

50/35 Calorie Row

3 Rounds
7 Squat Snatches (95/65)
7 Chest 2 Bar Pull-ups
7 Box Jump Overs (24/20)

WOD #3 – AMRAP 5
Double Unders