Crossfit WOD

Strength: Chin-ups/Ring Muscle Up Progressions (by ability)

MetCon: (For time)

• 100m run
• 10 clapping push-ups
• 10 T2B
• 200m run
• 20 clapping push-ups
• 20 T2B
• 300m run
• 30 clapping push-ups
• 30 T2B
• 200m run
• 20 clapping push-ups
• 20 T2B
• 100m run
• 10 clapping push-ups
• 10 T2B

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Endurance WOD

“Moose”

1000m Run

10rds of

• 7 bar facing burpees
• 3 thrusters 42.5/30

1200m run with wallball

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Strength & Accessory WOD
Strength/Skill: Hang Split clean
3-3-3-2-2-2-1-1-1

MetCon: In teams of 2
15min AMRAP
P1-200m row
P2-ME Jumping Lunges