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Main – CrossFit

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Main WOD

M-1: Metcon (Time)

In 15 min complete the following

Time left over is your rest before next set

3 rounds of

400m run

15 T2B

5 dead lifts 315/205

M-2: Metcon (Time)

At the 15 min mark complete the following in 15 min , time left over is your rest before next set

4 rounds of

20 alt snatches DB 55/35

20 alt lunges w/DB

20 sit ups w/DB

M-3: Metcon (Time)

At the 30 min mark complete the following in 15 min

5 rounds of

12 S2OH 115/80

12 burpees

Competition WOD

C-1: Metcon (AMRAP – Rounds)

MAP work

At 75-80% effort

AMRAP 20 of

500m row

12 burpee over erg

12 T2B

12 KB swing

12 box jumps 24/20

C-2: Metcon (No Measure)

EMOM 12 alt min

Odd-2/4 MU + 1 clean 80% max

Even-70 DUs

SWOD