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Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds 6 Deadlift 4 Hang Power Clean 2 S2OH 10 Lateral jumps over bar (135/95#) Gymnastics Handstand Push-ups (3 x Max Rep – Strict HSPU)

Main – CrossFit View Public Whiteboard Weightlifting Back Squat (2-2-2-2-2) max rep Strict Chin-up between each set Metcon Metcon (Time) 800m Run 25 Thrusters (75/55) 50 Situps 400m Run 50 Situps 25 Thrusters 800m Run

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) OPEN GYM – Mobilize, Stretch, Dynamic Warm-up – Make-up or Create a WOD – make-up 14.1/2/3/4/5 if you skipped any – Pick a Benchmark WOD

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds, 1 minute each station. Calorie Row Hang Power Clean & Jerk (75/55) Toes To Bar Sand Bag Shuttle Run Box Jump (20″) Rest

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) OPEN GYM – Mobilize, Stretch, Dynamic Warm-up – Make-up or Create a WOD – make-up 14.1/2/3/4/5 if you “skipped” any – Pick a Benchmark WOD

Main – CrossFit View Public Whiteboard Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Weightlifting Bent Over Row (5×5) Metcon Metcon (No Measure) For Explosiveness 15-10-5 Box Jumps (30″/24″) Strict Ring Dip (sub 2:1 bench dips or w/band on rings) Cash Out Mobilize your weakness (hips, hammstrings, […]

Main – CrossFit View Public Whiteboard Weightlifting Behind The Neck Jerk (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 200m Run 10 American KB Swings (53/35) 10 KB Goblet Squats (53/35) 10 Jumping Lunges (5ea leg) Gymnastics Handstand Walk (Max Distance in Feet) or […]

Main – CrossFit View Public Whiteboard Gymnastics Inverted Ring Rows (30) Metcon Metcon (Time) 30-20-10 Pullups Pushups Situps Air Squat Snatch Grip Deadlift (5×5) same weight, controlled touch-n-go’s

Main – CrossFit View Public Whiteboard Weightlifting Overhead Squat (Find 3RM) Metcon Metcon (Time) 3 Rounds: 6 Power Cleans (135/95) 12 T2B 24 Double Unders Metcon Metcon (Calories) Row as many Calories as possible in 3 minutes.

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) OPEN GYM – Mobilize, Stretch, Dynamic Warm-up – Make-up or Create a WOD – 14.5 make-up or redo Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 […]