Back Squat
5-5-5
143lbs

W.O.D.
"HOPE"
3 Rounds, 1 minute stations, for max reps of:
Burpees
Power Snatch 75/53
Box Jumps 24/20
Thrusters 75/53
Chest to Bar Pull-Ups
Rest

Modifications:
Snatch and Thrusters- 43lbs
Pull ups- skinny purple

Deadlift 5-5-5-5-5 at 60% 1 rep max = 118lbs

Wod: 55 burpee borad jumps for time = 5:53 rx

Finisher: 800m run outside for time = 3:33 rx

Push Press
5-5-5
88lbs

W.O.D.
"Mary"
20 Minute AMRAP
5 HSPU
10 Pistols
15 Pull-Ups

Modifications:
HSPU - 20" box + 1 ab mat
Pistols - 12" box
Pull-ups - purple band

Score: 8+10 pistols

5 Rounds
5 KB Snatch -R-
10 Goblet Squats
5 KB Snatch -L-
10 Walking Lunges
5 KB Snatch -R-
10 Step-Ups 20"
5 KB Snatch -L-
53/35# KB for all movements

Official Crossfit Warmup

For time:
Fast & Heavy
Dumbell "Thruster" 21 reps
Run 1/4 mile (400m)
Dumbell "Thruster" 18 reps
Run 1/4 mile (400 m)
Dumbell "Thruster" 15 reps
Run 1/4 mile (400 m)

Official Crossfit Warmup

30-25-20-15-10
Medicine ball squats
Pull-ups

"Warm Up": Bike 20 minutes

3*21 Back squats
20 Power squat
20 Bottom to bottom (hold 10sec on the lowest position)
20 Super slow (take 20sec to reach down and 20sec to reach up)
20 minutes row

Official Crossfit Warmup

20min Run
20min Bike
20min Row

shoulder press 4x8
leg press 5x12
chest press 5x5
close-grip pulldowns 4x8

Bench press three five-rep sets:
185-195-195

Deadlift seven reps
285

"Nancy"
Four rounds for time of:
Run 400 meters
65 pound Overhead squats, 15 reps

Time: 13:10