Team WOD *Courtesy of Brick CrossFit* *Teams of 2 or 3 7 rounds: 7 ground to overhead (135/95) 7 box jumps (24/20) 7 C2B pull-ups *1 completes a round, then switch *Both complete 7 rounds *Partner 2 rest while partner 3 runs 200m Time: 26:48 Rx with Kat – See …
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Strength Back Squat 20 x 50% of 1RM + 20# (unbroken) WOD EMOM “Death by Squat Snatches” (95/65) *1 squat snatch the first minute, 2 squat snatches the second minute… *Wherever you break the EMOM, rest 3 minutes, then row 2000m for time. Score = EMOM + Row Time Total: …
WOD 20 min AMRAP: 400m run 30 box jumps (24/20) 30 air squats Total: 3 rds + 400m run Rx (completed 4th round after the cap time) – See more at: http://crossfitmurrieta.com/#sthash.hiqcD4Bk.dpuf
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Strength Back Squat 20 x 50% if 1RM + 15# (unbroken) *If you are unable to complete 20 squats unbroken, repeat this weight until you are able to do so. WOD 3 rds for time: 50 calorie row 150 double-unders 50 walking lunges Time: 30:23 Rx – See more at: …
Rest
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WOD 100 Push Press (95/65) 100 Hang Cleans (95/65) Each break in reps = 5 Wall Balls (Athlete cannot rest in either the front rack or hang position. As soon as reps stop “cycling”, that is considered a break in reps. ) Time: 29:49 Rx – See more at: http://crossfitmurrieta.com/#sthash.lkwhEeVH.dpuf