CrossFit

A: Deadlift

4 x 6; Rest 3:00
6 Weighted Strict Dips between sets
*Try to increase weight from last week

B: 4:00 AMRAP

12 DB Hang Power Cleans Dual 22.5kg
12 Wallballs 9/6kg 10/9″
Rest 2:00

4:00 AMRAP
12 DB Hang Power Cleans Dual 22.5kg
12 Wallballs 9/6kg 10/9″
Rest 2:00

4:00 AMRAP
12 DB Hang Power Cleans Dual 22.5kg
12 Wallballs 9/6kg 10/9″
Rest 2:00

4:00 AMRAP
12 DB Hang Power Cleans Dual 22.5kg
12 Wallballs 9/6kg 10/9″
Rest 2:00

CrossFit Teens

A: Hang Snatch + Snatch

8 Rounds; Every 1:30

B: Partner WOD

3 Rounds for time
800m Row
30 Pull-ups
40 Power Snatch 35/25kg

Engine

A: 5 Rounds (Row or Assault)

20 all out second sprint
1:40 threshold pace
1:00 Rest

B: For time (20:00 Cap)

50 Ring T2B
50 T2B
50 Abmat Sit-ups

*2 Burpees for every break you have

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