5 rounds

40 sec sprint
40 sec push press with sandbag

AFAP 5 rounds
20 Pull Ups
30 Push Ups
40 Sit ups
50 Squats --> modified: 150 sec plank hold

3 min break after each round

Result:

3 rounds +
20 Pull Ups
30 Push Ups
40 Sit ups

Continue working through your list

Pre-WOD:
7 X 2 Back Squat

WOD - Teams of Two For Time :

-100 Dead Lifts (#135/95)
---80 Hang Power Cleans
---60 Front Squats
---40 Jerks
---20 Thrusters

14.4 elements

row 60 calories
50 ttb

crossfit open 14.4

amrap in 14
60 calorie row
50 ttb
40 wall ball, 20#
30 cleans, 135#
20 muscles ups

185 (5 muscle ups)

scheduled workout, took day off.

Franklin hill 1,2,3

Pre-WOD
-15 minutes of Turkish Get Ups (Heavy)

WOD - 3 Rounds For Time:
-400 Meter Run
--21 Kettle Bell Swings (#53/35)
--12 Pull Ups

Post:
Tabata Sit Ups

yoga Imported.

Pre-WOD:
5 X 2 Strict Press

WOD - 10 minutes EMOM*:
-10 Medicine Ball Squat Cleans (#20/14)
-10 Burpees

*Adjust your number of reps for the next round according to the number of burpees you completed in the previous round.

*Score is based on your lowest number of reps of burpees in a round.

Post
3 X 10 GHD Sit Ups