3 Rounds for Time:
400 Meter Partner Run
30 Kettlebell Swings (50/35)
30 Sit-ups
60′ Turkey Walk * 1 partner down, other partner back
30 Push Ups
30 Air Squats
*Other than the run, 1 partner working at a time

Deadlift

5×5
* Weight is athlete’s choice


, build throughout

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups

15 Minute Ring Muscle Up Practice

21-18-15-12-9-6-3

Kettlebell Swings (50/35)
Toes-to-bar
Box Step Ups (24/20)

Back Squat
5-5-3-3-2-2-1
Build throughout, up to 90%


3 Rounds for Reps
1 Minute of Sumo Deadlift High Pull (75/55)
1 Minute of Double Unders
1 Minute of Air Squats
1 Minute Calorie Row
1 Minute of Rest

Endurance WOD (7:45a):
Row 1500 meters
50 Wall Ball Shots (20/14)
50 Hollow Rocks
50 Med Ball Cleans (20/14)
50 Sit-ups
50 Burpees
Row 1500 meters


Community WOD (10:00a)

Row 800 meters
30 Wall Ball Shots (20/14)
30 Hollow Rocks
30 Med Ball Cleans (20/14)
30 Sit-ups
30 Burpees
Row 800 meters

Squat Snatch
5 sets of 3
Up to 85%

21-15-9

Calorie Row
Push Ups
Deadlift (155/105)

*We’ve had some long, tough workouts this week. Spend some quality time working on your snatch, then cruise through this one. Awesome job this week!

Strict Press

5×5 – Up to 80%



For Time:

50 Handstand Push-ups
150 Air Squats
50 Burpees
50 Hang Power Clean (95/65)
*Break up movements and reps however you would like

10 Minute Bar Muscle Up Practice




12 Minute EMOM:
Minute 1 – 40 Double Unders
/70 Singles
Minute 2 – 25 Sit-ups
Minute 3 – 3 Bar Muscle Ups

Dessert:

1 Mile Run
Is it jogging or yogging?

Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit

Max Height Box Jump
* MOD with a max squat hold


15 Minute AMRAP

20 Box Jumps (24/20)

20 Burpees

20 Walking Lunges

20 Slam Balls (30/20)

Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit


Thank you to all who have served and sacrificed for our country!

8 Minute Front Squat EMOM
3 Reps Every Minute – Build Throughout, Up to 80%



5 Rounds for Time
400 Meter Row
15 Dumbbell Thrusters (40/30)
15 Pull-Ups

Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit