Community WOD (10:00am)

For Time:
400 Meter Run Buy-in

Then 3 Rounds of:
10 Push-ups
15 Sumo Deadlift High Pull
20 Sit-ups

400 Meter Run Buy-out

Open 20.5

For time, partitioned any way:
• 40 muscle-ups
• 80-cal. row
• 120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

Official scorecard with full workout details and variations: https://games-assets.crossfit.com/af0s9jfw-v7.pdf

Calm Before the Storm

With 12 Minutes on the Clock
800 Meter Row Buy-in (this is a sprint)

After Completing Row, Rest 60 Seconds

With Remainder of 12 minutes, AMRAP of:
10 Air Squats
20 Mountain Climbers (L+R=1)
10 Push Press (75/55)
40 Double Unders

ROMWOD

We’ll close out class with a ROMWOD

The Final Count Down

For Time
800 Meter Run
30 Burpees
30 Alternating Dumbbell Snatch (35/20)
400 Meter Run
20 Burpees
20 Alternating Dumbbell Snatch
200 Meter Run
10 Burpees
10 Alternating Dumbbell Snatch

Rx+ (50/35)

Community WOD (10:00am)

With 12 Minutes on the Clock:
800 Meter Run Buy-in

Then AMRAP with Remaining Time
10/7 Calorie Row
10 Burpees
10 Ring Rows
20 Kettlebell Swings
20 Air Squats

Back To Top