3 Rounds for time:
800M Run
50M #45 OH Lunge
30 Ring Dips

12 Minute AMRAP
10 Squat Cleans #135
10 Burpees over bar

Pre WOD:
- Bench Press 5-5-3-3-1-1-1 (155#)
- 3X Max Reps Weighted Pull Ups
WOD:
- 1000 Meter Row (4:44)
- 30 Burpee
Post WOD:
- Tabata Sit Up
Suggested Group Name: CFR

“Annie”
50-40-30-20-10
Double Unders

Abmat Sit Ups

Whooped my old PR by OVER 3 minutes, boom!

AMRAP in 15min. Of:
15ft. Rope climb
10 ring dips
20 wallballs @ 20#

5 rounds

AMRAP in 15min. Of:
15ft. Rope climb
10 ring dips
20 wallballs @ 20#

Sub 15 body rows for rope climb

5 rounds + 1 body row

For time:

• 1000M row
• 30 burpees

Pre WOD:
- Bench Press 5-5-3-3-1-1-1
- 3X Max Reps Weighted Pull Ups

WOD:
- 1000 Meter Row
- 30 Burpee

Post WOD:
- Tabata Sit Up

Snatch balance 1x7
45-65-85-95-105-115-125

Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (45)