Strength
Push Press 5×5 @ 175#
Team Training WOD
20:00 EMOM (I go, you go)
5x Pull-ups
10x Push-ups
15x Squats
[Did them all, got butterfly pu’s at the same time]
Metcon
15:00 AMRAP
5x Deadlift 225#
3x HSPU
25x Double Unders
[7 rounds]
Warm Up 10:00
Pull-ups (strict) 5×3
WOD (For Time)
5x Rounds
400m Run
12x Thrusters 95#
[19:50]
3 hours Later
SealFit Chipper (For Time)
100x Double Unders (3×1 Singles)
90x Squats
80x Sit-ups
70x Shoulder Press 45#/35#
60x Lunges
50x KBS 55#/35#
40x Push-ups
30x Burpees
20x Pull-ups
10x Clapping Push-ups
[24:22]
CrossFit Total (CFT)
PR @ 865
Back Squat 295#
Shoulder Press 185#
Deadlift 385#
Metcon (AMRAP – Rounds and Reps)
5x 4:00 rounds + 1:00 rest
3x Power Cleans @ 115#
6x Push-Ups
9x Air Squats
12x Deadlifts @ 245#
Workhorse WOD:
Max KB Swings 70#
400m Run
[115/5 rounds]
EMOM 15:00
6x DB Snatch 35#
12x DUs
Death by Thrusters
2x 25# KBs
[12]
Row 5x 200m Sprint (:30 rest)
Bear Complex (7-7-7-7-7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
[Ended with 105#]
Tabata Row [925m]
Metcon
21-15-9 (For Time)
Clean & Jerk 115#
Bar Facing Burpee
Box Jump
[18:34]