Wedding WOD

A. 20 mins to build to a heavy snatch B. 3 rounds for time of: 1 hill run 10 overhead squats @115/75 C. 3 rounds for time of: 20 double unders 10 burpees over the bar 5 snatches @70% of what you snatches today

A. 21-15-9 of: Power cleans @135/95 Ring dips Then with no rest… B. 5 mins to build to a heavy clean and jerk C. Row or run for 20 mins

A. 15 mins to work to a heavy bench press B. 6 sets to find a 2 rm weighted pull-up  C. 5 rounds for time of: 10 heavy wall balls 10 pistol squats 10 handstand push-ups

A. Back squats 75% x 5, 85% x 3, 95% x 1, 75% x 6, 85% x 4, 95% x 2 B. 10 mins to work to 85% of your clean C. 5 min AMRAP of: 5 power cleans at 70% 10 pull-ups Rest 5 mins 5 min AMRAP of: 10 power cleans at 50% […]

A. 15 mins to work to a heavy snatch B. For time: 200m of lunges 100 burpees Row 1000m 50 wall balls 50 hand release push-ups

StoneWay CrossFit Toy Drive Throwdown