Daily WOD

METCON CFG OPEN 17.4 RX 13 minute AMRAP 55 deadlift 102/70 55 wall balls 20 / 14 55 calorie row 55 handstand push-ups Scaled 55 deadlifts 61/43 55 wall-ball shots, 20/14 (9-ft. target) 55-calorie row 55 hand-release push-ups

METCON In teams of 2: Five Rounds For Total Reps: 1:00 Max Row, calories 45 sec Max Effort Toes to bar 30 sec Max Effort Overhead Squat 40/30kg *Athlete 1 will complete all there movements, once complete Athlete 2 will begin *Score is total reps

**GYM WILL BE CLOSED THIS FRIDAY!! **OPEN WORKOUT 17.4 WILL BE ON MONDAY METCON 30 Min AMRAP 250m Row 15 Burpees 200m Run 15 Burpees  

Strength Back Squat 1×5@ 75% 1×3@ 85% 1×1+@ 95% METCON Karabel 10 Rounds For Time 3 Power Snatch (60/40) 15 Wall Ball (20/14)    

Gymnastics  6 Rounds Min 1: 10 Strict Pull Ups Min 2: Max Ring Rows Min 3: Recovery Row * Scored by Total Ring Rows * METCON 7 Rounds For Time : 15 Pull Ups 15 Power Cleans (42.5/30) 15 Box Jumps (24/20)

Teams of 3 For time: 3 Rounds 9 rope climbs 30 Clean & jerks 80/60 60 Lateral burpee over the bar 30 Box jumps 30/24

Strength  Front Squat 1×3@ 70% 1×3@ 80% 1×3+@ 90% Metcon Five Rounds of 2:00 work, 2:00 rest 20/15 calories 10 Front Squats 50/35kg Max T2B

Strength 15 Minutes EMOM 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk METCON 21 Hang Power Clean + Jerk 60/40kg 42 Pull-ups 15 Hang Power Clean + Jerk 60/40kg 30 Pull-ups 9 Hang Power Clean + Jerk 60/40kg 18 Pull-ups

METCON Levels: 1/2/3 For Time: 50 BF Burpees 20 Double Unders 25 Thrusters 40/30kg, 30/20, 20/15 40 BF Burpees 40 Double Unders 20 Thrusters 50/35, 35/22.5, 25/17.5 30 BF Burpees 60 Double Unders 15 Thrusters 60/40, 40/25, 30/20 20 BF Burpees 80 Double unders 10 Thrusters 70/45, 45/ 27.5, 35/22.5 10 BF Burpees 100 Double…

METCON In Pairs 20 Minute AMRAP 2000 M Row (partner must be holding handstand) 150- Wallballs (partner must be holding handstand) Max Double Unders