1. Conditioning   1500m run (2 Big laps around complex) or 100 burpees 50 Push Press, 45/65 30 Pull ups 2.  Front Squat work up to a heavy (not max) set of 3 Front Squats  

1.  Clean Complex In 10 min. work up to a heavy set of: Squat Clean + Front Squat + Jerk 2.  5 RFT: 10 TTB 8 KB Thrusters, 45/25 12 KB Walking Lunges Steps, 55/35 (6/side) 200m Run

In TEAMS of 2: WOD 1 10 Box Jumps 24/20 10 KB Swings 55/35 10 min AMRAP then 10 Pushpress 95/65 5 Tire flips 10 min AMRAP SCORE both workouts together.

“Dork” 33 Front Squats, 185/125 15 Burpees 33 Deads, 185/125 15 Burpees 33 KBS, 70/53 15 Burpees Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a ... Continue Reading

1.  “Isabel” 30 Snatches for time, 135/95 2.  Muscle ups or Dips 4×6-10 unbroken reps 3.  Skills EMOMx10 Odd:  6-10 HSPU Even:  40 Double unders