Category

WOD
Hero “Loredo” 6 RFT 24 Air Squats 24 Push-ups 24 Walking lunge steps 400m Run
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With a 15 Min Running clock Buy In: 50/35 Cals on Echo Bike Then AMRAP of 5 Hang Squat Clean 95/65 5 Push Press 95/65 5 Strict pull-ups
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20 min to work up to Heavy 3 Rep Deadlift “Sugar Daddy” 21-15-9 Deadlift 225/155 400m Run *Via CrossFit New England
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7 RFT 2 Min AMREP 15 wall ball 20/14 Max power cleans 185/135 Rest 2 min between rounds *score is total power cleans*
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Tabata Cals on Bike Back Squat 45/35 Strict Press 45/35 MB Sit ups 20/14 Perform each movement for 8 rds :20 on :10 off Rest :30 between each movement to annotate score
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Power Snatch 3-3-3-3-3 Snatch Balance 2-2-2-2-2 Squat Snatch 1-1-1-1-1
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Cindy’s Aunt “Mindy” 20 RFT 2 Strict HSPU 4 Strict Pull-ups 6 Burpees 8 overhead jumping squats with PVC B: 20 RFT 2 HSPU 4 Pull-ups 6 Burpees 8 OHJAS C: 15 RFT 1 wall walk 4 Ring rows 6 Burpees 8 Air squats
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