January 19, 2019

PICK YOUR OWN PARTNER

Wod #1

10:00 AMRAP of:

30 DB Box Step Overs

40 Synchro DB Snatches

50 Handstand Push Ups / Hand Release Push Ups

40 Synchro DB Snatches

30 DB Box Step Overs

DB = 35/25

JB = 24/20

 

5:00 REST

 

Complete 6 rounds of:

12 Toes to Bar

12 Front Squats 135/95 off floor

January 18, 2019

CROSSFIT TOTAL

Shoulder Press 1 rep

Back Squat 1 rep

Deadlift 1 rep

_______________

Total

January 17, 2019

STRICT and for time:

10 Pull Ups

20 HR Push Ups

30 Squats

Row 2000 Meters

15 Pull Ups

30 HR Push Ups

45 Squats

Row 1000 Meters

20 Pull Ups

40 HR Push Ups

60 Squats

500 Meter Row

January 16, 2019

Complete for time:

21-15-12-9-6-3 of:

Power Cleans (135/95)

Bar Dips

Calorie Assault Bike

January 15, 2019

Complete this 20:00 AMRAP of:

5 STRICT Pull Ups

10 Pull Ups

30 HR Push Ups

45 Body Squats