Teams of 2: 1o00m row then: 8 rds 5 pull-ups 10 push-ups 15 squat then: 1000m row  

CrossFit Open WOD 20.4 For time: 30 box jumps, 24/20 in. 15 clean and jerks, 95/65 lb. 30 box jumps, 24/20 in. 15 clean and jerks, 135/85 lb. 30 box jumps, 24/20 in. 10 clean and jerks, 185/115 lb. 30 single-leg squats 10 clean and jerks, 225/145 lb. 30 single-leg squats 5 clean and jerks, […]

Recovery WOD AMRAP x 20 25 Calories 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Pull-Ups PureFit: 25 Double or Single Unders 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Ring Rows MWOD PreWOD:  Banded shoulder flexion – Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to […]

Rest Day. Open Gym and Mobility 5:30am Open Gym 5:30pm

CFC 5 Sets of: AMRAP x 3:00 5 Snatches (135/95)(95/55) 7 Burpees 9 Jumping Lunges Rest 1 Min. *If you need to complete the Nutrition WOD complete it instead. PureFit: 5 Sets of: AMRAP x 3:00 5 KBS 7 Burpees 9 Jumping Lunges Rest 1 Min. MWOD PreWOD: Shoulder Internal Rotation:  Lay on back and make […]