Endurance WOD (7:45a)
“Eva”
Complete 5 Rounds for Time:
800 meter Run
30 KB Swings (70/50)
30 Pull-ups
*Can be done with a partner or cut in half.

Community WOD (10:00a)
“Eva Jr.”
15 Minute AMRAP:
200 meter Run
10 KB Swings
10 Pull-ups or Ring Rows

15 Minute AMRAP:
20/15 Calorie Row
30 Wall Ball Shots (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 KB Sumo Deadlift High Pull (70/55)
30 Burpees
20 DB Shoulder to Overhead (40/30)

Complete 5 Rounds for Time:
250 meter Row
20 Sit-ups
20 Push-ups
20 Walking Lunges
*25 minute Time Cap

Complete 3 Rounds for Time:
60 Double Unders
30/20 Calorie Row
10 Deadlifts (225/155)
*12 minute Time Cap

Hang Power Snatch
3-3-3-3-3

Core Superset
Tabata: alternate between hollow rocks & supermans (4 intervals each)

Open 18.5
7 Minute AMRAP:
3 Thruster (100/65)
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9 Thrusters
9 Chest to Bar Pull-ups
12 Thrusters
12 Chest to Bar Pull-ups
15 Thrusters
15 Chest to Bar Pull-ups
*Continue adding 3 reps each round until time ends.

(See games.crossfit.com for full rules.)

Endurance WOD (7:45a)
Complete for Time:
40 KB Swings (50/35)
40 Air Squats
40 Push-ups
40 Sit-ups
40 Calorie Row
30 KB Swings
30 Air Squats
30 Push-ups
30 Sit-ups
30 Calorie Row
20 KB Swings
20 Air Squats
20 Push-ups
20 Sit-ups
20 Calorie Row
10 KB Swings
10 Air Squats
10 Push-ups
10 Sit-ups
10 Calorie Row

Community WOD (10:00a)
15 Minute AMRAP:
10 KB Swings
10 Air Squats
10 Push-ups
10 Sit-ups
10 Calorie Row

5 Rounds for Time:
10 Power Cleans (135/95)
10 Burpees

Core Superset: Heavy Carries
*10 minutes of various KB carries to 50 meter mark and back: goblet, suitcase, overhead, farmer, front rack, etc…

Run an easy-paced “aerobic” mile.

24 Minute EMOM:
Minute #1: 100 meter Sprint
Minute #2: 13 Wall Ball Shots (20/14)
Minute #3: 30 Double Unders

Back Squat
10-8-6-4-2

6 Minute AMRAP:
10 DB Power Snatch, alt arms (50/35)
10 Box Jump (24/20)