WOD

Metcon (Time)

For time:

Row 2 K

Rest 4 Mins

Run 1 Mile

Score is total time NOT including rest.

Banded Bench (10 x 3)

Bench Press (3 Rep )

Bench Press (3 Rep )

Bench Press (3 Rep )

Metcon (No Measure)

4 Rounds of :

20 Banded Pull Aparts
20 Scapular Push Ups
20 Reverse Fly on Rings
20 Skull Crushers

Metcon (Time)

For time:
40 Box Jump overs 24/20

30 WallBall 20/14
400m Meball Run 20/14
30 WallBall 20/14
40 Med Ball Box Step ups 24/20 20/14#

Metcon (Time)

For Time:
21 DB Snatch 45/30
21 Toes to Bar

20 Double Under
15 DB Snatch 45/30
15 Toes To Bar

20 Double Under
9 DB Snatch 45/30
9 Toes to Bar

20 Double Unders

Metcon (Time)

2 Rounds for time:
40 Back Squat

Run 400m

30 Deadli!t

Run 400m
20 Shoulder to Overhead 135#/95#

Running Repeats

400m Run (Time)

Max Effort 400m Run

Repeat 6 times

3 ROUNDS FOR TIME:

30 BOX JUMPS 24/20
30 GHD SIT UPS

30 PUSH UPS

Deadlift (10)

Deadlift (5)

Deadlift (3)

Deadlift (1)

Deadlift (1)

Deadlift (1)

Deadlift (3)

Deadlift (5)

Deadlift (10)

CrossFit SAC Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#
30 Pull-ups

Metcon (AMRAP –

Rounds and Reps)

AMRAP 20 Mins 800m Run
50 Ft Handstand Walk

10 Deadli!275/185
20 GHD Situp