Crossfit W.O.D

Mobility: Wrist & shoulder

Skill: Free Handstands (by coaches prescription)

MetCon: For time
50-40-30-20-10

– Double unders
– Sumo deadlift high pull 32/24

7 min time cap

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Endurance W.O.D
“Tommy Mac”

2 Rounds For Time
– 12 Burpees
– 12 Thrusters (50/30)
– 12 Burpees
– 12 Power Snatches (50/30)
– 12 Burpees
– 12 Push Jerks (50/30)
– 12 Burpees
– 12 Hang Squat Cleans (50/30)
– 12 Burpees
– 12 Overhead Squats (50/30)

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Strength & Accessory W.O.D

-Power/Split Clean 3-3-3-3-3
-Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*85% (from last set)

Perform In teams of 3 for time

• 150 Wall Balls
• 120 Over the box jumps (steps) 60cm
• 120 Push Ups
• 150 Cal Row

P1- Work
P2 & 3- Rest