Skill”Bring Sally up, bring Sally down”WOD Buy in: 1,000 Meter RowFive Rounds5 Back Squats 135/9510 Pull Ups15 Kettle Bell Swings 53/35Cash out: 1,000 Meter Row
Skill bench press 5rm Wod BARBARA 50-40-30-20-10 Double unders Situps
Skill: Deadlift 6×3 80%CrossFit Games Open 13.210:00 AMRAP5 Shoulder to Overhead 115/7510 Deadlifts 115/7515 Box Jumps 24/20
Skill: Shoulder Press 5x5WOD: 100 Thrusters 95/65Three burpees on the minute every minute until all 100 reps are completed.
Skill: Back Squat 4×3 85%WOD: Sweet 1615 KB Swings 53/351 Burpee14 KB Swings2 Burpees 13 KB Swings 3 Burpess Continue this progression until you reach 1 KB Swing and 15 Burpees. Every round the total reps are 16. Thanks to Matt at CrossFit Refuge for the rep...
Filthy FiftyFor time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders
5 Rounds for TimeBench Press 15 Reps 135/95Row 500 meters Skill: 1 RM Bench Press
Speed/Agility Warm upSkill: SprintWOD: 10 Min AMRAP 1 Sled Push 5 Power Cleans 135/9510 Box Jumps 24/20
Four Rounds for Time 20 Back Squats 135/9515 Bar Facing Burpees10 Atomic Sit-ups 45/25
10,9,8..1Kettle-bell Swings 53/35KB Box Step Ups Goblet Squats 200 meter run between each roundSkill KB Turkish get ups
