4 mile run

target 32 mins

Time 27:49mins

Happy :)

Pre-WOD
3X5 Bench Press

WOD - For Time:
(50-40-30-20-10)
-Double Unders
-Sit Ups

Post:
-90 seconds of max muscle ups
(mod: max ring dips)

EMOTM Snatch for 10 mins
Best 21/Worst 27

Pre-WOD:
Work Up to a heavy Clean & Jerk

WOD : 10 minute AMRAP
-10 Hang Cleans (#134/95)
-10 Pull Ups
-10 Box Jump Overs

Complete as many rounds as possible in 10 minutes of:

• 5 bar muscle-ups
• 135-lb. thrusters, 10 reps

EO3 “5K"

800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

~Rest 3 minutes~
100m sprint

~Rest 60 seconds~
100m sprint

Amrap 30
25 double unders
10 sit ups/GHD
10 push ups
10 thrusters (bar)
10 box jumps

Back Squat 1RM

21/15/9 - 8 min. time cap
Cal row
db snatch 30/20

rest 4′

21/15/9 - 8 min. time cap
Hand stand push ups
Box lumps 60/50

rest 4′

21/15/9 - 8 min. time cap
Wall ball
kb swings 32/24

CROSSFIT CROSSAXED CHAMPIONSHIPS WOD 2

10:00 AMRAP of:

5 Clean & Jerks 80/55kg
7 Chest-to-bar Pull-ups
9 Handstand Push-ups

SCALING OPTIONS:

-Weight:
Men 60/40kg
Women 40/30kg

-Pull-ups:
Kipping, banded, ring rows

-Handstand Push-ups
Elevated push-ups, regular push-ups or inclined push-ups (parallete, a box)