For Time:
800 Meter Run
30 Sit-ups
30 Wall Balls (20/14)
800 Meter Run
30 Sit-ups
30 Wall Balls (20/14)
800 Meter Run

ROMWOD
We’ll close out class with ROMWOD, a CrossFit specific yoga.

Row 1000 Meters

15 Minutes – Rest & RMU/Gymnastics Practice

4 Rounds for Reps
Minute 1 – 15 Deadlifts (135/95)
Minute 2 – 10 Bar Facing Burpees
Minute 3 – 5 Ring Muscle-ups
*Sub RMU for 5 Ring rows, 5 Ring dips (assisted or kipping)
*Goal is to Sprint and rest remaining of minute. If unable to achieve 10+ seconds of rest, cut reps back the next round.

120 Reps possible (Ring rows + Ring Dips = 5 reps)

Strict Press
5×3

10 Minute AMRAP
15 Push Press (75/55)
30 Kettlebell Swings (50/35)
60 Double Unders

8 Minute EMOM:
1 Clean Long Pull
1 Squat Clean
*Build throughout, up to 90% of Squat Clean 1RM
*Goal of long pull is to make barbell float with hip hinge

Up & Down
10-1 Power Clean (75/55)
1-10 Burpees

*RX+ (135/95)

15 Minutes of Handstand Walk Practice

4 Rounds for Time:
400 Meter Run
10 Handstand Push-ups
10 Toes-to-bar

Deadlifts
5-3-2-1-1

3 Rounds for Reps
Minute 1 – 50 Double Unders
Minute 2 – 20 Walking Lunges
Minute 3 – 15 Hang Power Cleans (75/55)

RX+ (95/65)
*Score is total reps – total of 255 possible

Split Jerk for load:
#1: 3 reps @65%
#2: 2 reps @70%
#3: 1 rep @75%
#4: 1 rep @80%
#5: 1 rep @85%

10 Minute AMRAP
100′ Bear Crawl
15 Sit-ups
20 Box Jumps (24/20)

Squat Clean
5-3-3-3-2

3 Rounds for Time:
10 Squat Snatch (75/55)
15 Burpees

RX+ (95/65)

Endurance WOD (7:45am)
Partner WOD in the Sun:
1 Mile Partner Run

Then 2 Rounds of:
20 Chest-to-Bar Pull-ups
30 Box Jumps (24/20)
40 Push-ups
*1 Partner working at a time

1 Mile Partner Run

Community WOD (10:00am)
Partner WOD in the Sun:
800 Meter Partner Run

Then 2 Rounds of:
20 Pull-ups
20 Box Jumps (24/20)
20 Push-ups
*1 Partner working at a time

800 Meter Partner Run

15 Minutes of Bar Muscle-up/Gymnastics Practice

3 Position Squat Cleans
5 Sets of:
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
*Build from 50%-80% of squat clean 1RM throughout all 5 sets

Annie
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups