CrossFit CSA

10 rounds for time of: 1 Squat Snatch, 155/105 lbs 3 Power Clean & Jerks, 155/105 lbs 30 Double Unders CAP 20 MIN!

Back Squat 4×5 at 82% Finisher: 3 sets- 100m farmer carry (kb or DB) 10 feet elevated Glute Bridges (paralette bars)

For time: 3 rounds of: 30/22 Row Calories 30 Dumbbell Floor Press, 50/35 lbs — then [email protected] the 15:00 3 rounds of: 30 AbMat Sit-ups 30 Kettlebell Swings, 53/35 lbs — then [email protected] the 30:00 30 Clusters, 165/110 lbs Total Wod CAP 36 min!! ** 12 min cap for each section!!! (this leaves a 3 […]

10 rounds for time of: 70 Double Unders 12 Alternating Single Arm Dumbbell Devil Press, 50/35 lbs 10 Box Jumps, 24/30 in Partner WOD – you go I go – round for round until 5 rounds each is completed! Cap 30 mins!

Lift Complex: Squat Clean 3×3 @ 75% 3×3 @80% WOD: For time: 104 Wall Balls, 20/14 lbs 52 Pull-ups Cap 10 min!

Bench Press 4×5 at 79% Deadlift 4×5 at 75% 1RM Finisher: 5×100′ sled row for load Cash Out: 3x 10 KB goblet squat GM

For time: 3 rounds of: 12/10 Assault Bike Calories 10 Deadlifts, 185/125 lbs Rest 3 mins — then — 3 rounds of: 12/10 Assault Bike Calories 10 Deadlifts, 185/125 lbs Rest 3 mins — then — 3 rounds of: 12/10 Assault Bike Calories 10 Deadlifts, 185/125 lbs CAP each SET is 4 mins!

Lifting Complex: 3 Position Snatch -hang? -below knee? – floor [email protected]%? ? [email protected]% WOD: For time: 25 Toes-to-bars 15 Burpee-to-Target, 6 ins 25 Alternating Single Dumbbell Box Step-ups, 50/35 lbs 50 Handstand Push-ups 25 Alternating Single Dumbbell Box Step-ups, 50/35 lbs 15 Burpee-to-Target, 6 ins 25 Toes-to-bars CAP 16 min!

Back Squat 4×5 at 79% Finisher: 5×50′ prowler push for load Cash out: 3 sets 50m DB/KB single arm OH carry ea arm

Every 2 mins for 20 mins do: 18 Wall Balls, 20/14 lbs 36 Double Unders CAP each set is 1:30