WOD

Strength/Skill

5-5-5-5
Tempo Strict Press (2121)

(Score is Weight)

Workout

EVERY 3:00 x 5 SETS
12/10 Cal Row
10 Push Press (115/75)|(75/55)
10 Burpee Over Bar

(Score is Each Round for Time)

Strength/Skill

5-5-5-5
Tempo Back Squat (2121)

(Score is Weight)

Workout

3 ROUNDS FOR TIME
20 Back Rack Lunges (95/65)|(65/45)
20 Slam Ball (20/10)
200m Run

-12:00 Hard Cap-

(Score is Time)

Strength/Skill

EVERY 1:00 x 7 SETS*
3 Hang Power Clean

*Keep loading light-moderate.

(Score is Weight)

Workout

BENCHMARK WORKOUT
“FRAN”

FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups

-10:00 Hard Cap-

*Last Seen 10/28/19 in NC45

(Score is Time)

Strength/Skill

3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press

(Score is Weight)

Workout

AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100′ SA DB Overhead Lunge (50′ each arm)

(Score is Rounds + Reps)

8AM Bootcamp

9AM Crossfit

Strength/Skill

3 SETS
10 Tempo Push-ups (22X1)
12 Chin-ups

(No Measure)

Workout

PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 14 MINUTES
50 Wall Balls (20/14)
50 DBL DB Snatch (35/20)
50 Box Jump Overs (24/20)

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Rounds + Reps)