Official Crossfit Warmup

Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters

Official Crossfit Warmup

Bike 5 mins
Dumbbell Bench-press 15 reps.
Bike 5 mins
Dumbbell Bench-press 15 reps.
Bike 5 mins
Dumbbell Bench-press 15 reps

Official Crossfit Warmup

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

1RM strict press
65#

Run 200m
25 medball clean wall balls (10#)
run 200m
20 medball clean wall balls
run 200m
15 medball clean wall balls
run 200m
10 medball clean wall balls
run 200m
5 medball clean wall balls
14:52

1RM on Power Cleans. - 50kg

1. EMOM for 10mins

@ 70-80% of 1RM do - 40kg

Hang cleans x 3
Power cleans x 2

Then 2min transition/rest

1. 3 x 1min on 30sec rest Max Push Ups for score = 61

Then 1min transition/rest

1. Shuttle sprints @ 25m, 50m, 75m and 100m

EMOM for 10mins of

Snatches x 6 @50/ Bar (Even number) BAR
T2B or K2C x 10 (Odd number)

Rest 2mins

KB Swings x 10 @24/16 (Time 11.35)
Run 100m
KB Swings x 15
Run 200m
KB Swings x 20
Run 300m
Box Jumps x 20
Run 200m
Box Jumps x 15
Run 100m
Box Jumps x 10

15min Amrap

Start @ 3 Reps as below then increase by 3. Eg. 3, 6, 9, 12 etc

Thrusters x 3 @ 40/30kgs (RX)
Burpees x 3
Butterfly sit ups x 3

Score is for Rep level achieved 18 (Thurster 15)

Immediately after 15min amrap run 400m :)

10 MInutes
Odd Minute 20 Double Unders
Even Minute 5 Muscle Up Pulls

Then
30 Toes to Bar
30 Handstand Push Ups
30 Chest to Bar
30 Ring Dips
30 GHD Sit Ups
30 Box Jumps 24"

Thrusters!
5 x 5
120, 140, 165, 175, 185x4

Conditioning WOD:
5RFT
250m Row
20x Russian Twists
20x Kettlebell