Back Squats
Set #1: 5 @ 60%
Set #2: 4 @ 75%
Set #3: 3 @ 80%
Set #4: 2 @ 85%
Set #5: 1 @ 90%
Set #6: 8 @ 75-85%
*Time Cap = 20 minutes

14 Minute EMOM:
Odd Minutes: 6 Front Squats (135/95) + 6 Push-ups
Even Minutes: 30 second Calorie Row

Complete 5 Rounds for Time:
10 KB Clean & Jerks (50/35)
3 Ring Muscle-ups

Accessory Work
4 Rounds for Quality:
1 minute Plank Hold, any style
KB Single-leg Deadlift, 5 per leg

Complete for Time:
2000 meter Row
200 Double Unders
2 Mile Run
*Time cap = 40 minutes

Option #2: Complete the Baseline Test; then jump into the Metcon WOD but just do half of it (or until the time cap).

Complete for Time:
500 meter Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
*Note your time & mods because we will re-test in 4 weeks.

Accessory Work
Spend 10 minutes doing Turkish Get-ups

Endurance WOD (7:45a)
“Morrison”
50-40-30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)
KB Swings (50/35)

Community WOD (10:00a)
15 Minute AMRAP:
10 Wall Ball Shots
10 Box Jumps
10 KB Swings

10 Minute EMOM:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch
*Focus on technique & build weight each round as able.

Open 11.1/14.1
10 Minute AMRAP:
30 Double Unders
15 Power Snatch (75/55)
(See games.crossfit.com for the scaled versions.)

Find Your 20 RM Back Squat

10-9-8-7-6-5-4-3-2-1
Push-ups
Ball Slams (30/20)

On a 4 minute Clock, work for 30 secs and rest for 30 secs:
Wall Walk Handstand Holds with Shoulder Taps
*Rest 2 minutes
On a 4 minute Clock, work for 30 secs and rest for 30 secs:
L-Sits

10 Minute AMRAP:
10 Pull-ups
15 Sit-ups
20 Lateral Box Jump-overs (24/20)

25 Minute EMOM:
10 Wall Ball Shots (20/14)
10 Front Rack Lunges, in place (95/65)
40 Double Unders
10 Calorie Row
10 Burpees

1K Row Re-Test

Core Superset
4 Rounds for Quality:
10 KB Swings: alternate between frontal plane swings (either Russian or American) and cross-body swings (will be lighter weight and will be 10 per diagonal direction)
1 minute Plank: alternate between front plank & side plank variations