Crossfit WOD

Strength:

Dips by ability bench/bar/ring/complex 5×5

MetCon: for time:

• 400m run
• 20 Wallball
• 20 HSPU
• 20 Box jump
• 20 T2B
• 20 Calorie Row
• 20 OH lunge 25/15
• 400m Run

Athlete must start and end with 400m run, stations in middle can be done in any order.

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Olympic weightlifting WOD

1. 15 min to find 1RM Cluster
2. 3 TNG Clean + 3TNG Jerk – 6 sets – start at 60-70% add WT by feel
3. OHS – work up to heavy single
4. OHL 6×3+3×50-70% of front squat