Wedding WOD

A. 5 sets of back squats 3 reps at 80% of 1RM Rest 2 mins between sets B. 10 min AMRAP of: Run 400m 20 squats 15 ring dips 10 sit-ups C. 2 rounds not for time of: Max strict handstand push-ups 10 GHD sit-ups

A. 6 sets of 5 snatches @45 B. 3 rounds for time of: Row 600m 20 pull-ups 20 push-ups C. 3 rounds for time of: Run 200m 15 toes to bar

A. 10 min easy row B. 20 min AMRAP of: 5 deadlifts @255/165 20 push ups 30 double unders *if you’re doing the CrossFit Open WOD 13.4 on Saturday, take it easy on the AMRAP.

A. 3 rounds for time of: 6 power cleans @135/95 10 handstand pushups Rest 5 minutes B. 3 rounds for time of: Row 500m 3 power cleans @135/95 5 handstand pushups C. 2 sets not for time of: 20 ring dip 20 GHD sit ups

A. 3 sets not for time of: 10m handstand walking 5-10 butterfly chest to bar pull ups 10 pistol squats (5 each leg) B. 6 sets of 5 squat snatches @45 C. 4 rounds for time of: 10 pull ups 10 power snatches @45/25 20 box step ups @24/20

If you didn’t perform the CrossFit Open 13.3 WOD, do so today. 12 min AMRAP of: 150 wall balls @20/14 90 double unders 30 muscle ups If you already performed 13.3… here’s your workout. A. Row 2k for time B. 20 mins to work up to a heavy 5 rep back squat C. 10 min […]