Front Squats:
2×5 @ 70%
3 @ 75%
3 @ 80%

6 Rounds:
60 Second AMRAP of:
10 Thrusters
Bar-Facing-Burpees for remainder of 60 seconds
*Rest 60 Seconds Between Rounds
* Score is total Bar Facing Burpees
* Pick your thruster weight to be something you can quickly get through 10 each round”

4 Rounds for Time:
500 Meter Row
10 Handstand Push-ups
50 Double Unders



ROMWOD
We’ll be closing out class with ROMWOD – CrossFit focused yoga

20 Minutes of Bar Muscle-up Practice

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35)
16 toes-to-bar
8 dumbbell power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 dumbbell power cleans
etc., alternating between toes-to-bar and bar muscle-ups every 2 rounds.

Modifications
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups”

Back Squats:
5 reps @ 70%
5 reps @ 75%
2×3 reps @ 80%
3 reps @ 82.5%



Full Tabata of Each Movement
8 Rounds – 20 seconds of work, 10 seconds of rest

Tabata Double Unders
*Rest 1 Minute
Tabata Push Ups
*Rest 1 Minute
Tabata Box Jumps
*Score is total reps between all 3 rounds

Endurance WOD (7:45am)

3 Rounds for Time:
800 Meter Row
20 Box Jumps (24/20)
25 Kettlebell Swings (50/35)
30 Air Squats

Community WOD (10:00am)
3 Rounds for Time
400 Meter Row
15 Box Jumps
20 Kettlebell Swings
25 Air Squats

Turkish Get-ups
3-2-1-1
*Reps are each arm: 3 on each arm, 2 on each arm, 1…
*Weight is athlete’s choice

4 Rounds for Time:
30 Double Unders
15 Hang Power Clean (95/65)
30 Sit-ups

Front Squats
2×5 @ 65%
2×5 @ 70%

Open 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
…..

* If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.
* Modified – 65/45# Thrusters and Jumping Pull-ups

15 Minutes of Handstand Walk Practice
* Drills – Downward dog push-ups, kick ups, shoulder taps, wall walks, walking into wall



16 Minute Alternating EMOM:
Minute 1 – 8 Burpee Box Jumps
Minute 2 – 16 Kettlebell Swings (50/35)
*Alternate between BBJs and KBS every minute, on the minute. Rest the remainder of each minute.

3 Sets of Max Strict Pull-ups
* Rest 2 minutes between sets
* Mods – Negative pull-ups, banded pull-ups, ring rows

14 Minute AMRAP of:
50 Double Unders
15 Toes-to-Bar
30/26 Calorie Row

Back Squats
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 3 reps @ 77.5%

3 Rounds for Time:
200 Meter Run
15 Push Press (75/55)
30 Walking Lunge Steps