Daily WOD

Metcon  10 rounds 2 ring MU 4 Hspu 8 Burpee box jump over 12 Wallball

Strength  Strict press 5 x 10 @70% Metcon  15 Min Amrap 200m run 15 pull up 5 Single are devils press / arm

Strength Back squat: 1×10 @60% 1×8 @70% 1×8 @75% 1×8 @80% Front squat: 1×5@60% 1×5 @65% 1×5 @70% 1×5 @70% Metcon 4 rounds: 25/18 cal AAB 50 Air squats 25 Toes to bar

Metcon Teams of 2 15 Min Amrap: 1 round of Cindy 1 snatch 10 Min Amrap: 20 Double under 10 burpee 10 min Amrap: 20 KBS 10 HSPU

Strength Power clean 3 3 3 2 2 Metcon For time 5 rounds 400m run 6 Deadlift @70% of 1rm deadlift

Strength Back squat 1×10 @60% 1×8 @65% 1×6 @70% 1×6 @75% 1×6 @80% Front squat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @75% Metcon  For time: 10 rounds Increasing weight 1 Power clean 1 Push press 1 Power Clean and jerk Rest :30

Strength Strict press 5×10 @65-70% 21×1 Metcon  Emom x 15min Min 1 : 15/12 cal row Min 2 : 40 double unders Min 3 : 20-30 Push up

Metcon CrossFitters for Bush Fire Relief 28 Min Amrap: 23 Burpee 48 bodyweight squats Today we are doing this workout to help raise funds for the people affected by the Bush Fires in Australia.  Please donate via the links below: Red Cross (Humanitarian Aid) https://justgiving.com/fundraising/crossfitforbushfirerelief2 WIRES (Australian Wildlife Rescue Organisation) https://justgiving.com/fundraising/crossfitforbushfirerelief

Teams of 2 40 Min Amrap: 2 ring MU 4 HSPU 8 KBS 16/12 cal AAB 

Strength Back squat 1×10 @60% 1×8 @65% 1×8 @70 1×8 @75% Front squat 1×5 @60% 1×5 @65% 1×5 @70% 1×5 @70% Metcon 5 rounds: 8 Thrusters 400m run Rest :90