Strength  1 RM Back Squat test METCON 3 Rounds For Time: 30 OH Walking Lunges 20/15kg 20 C2B Pull Ups 10 G2OH 20/15kg Post Scores Below!!  

Team WOD In Teams of 2 3 Rounds for time: 200m run x 4 (alternate) 40 Power Clean 60/40kg 40 Box Jump Overs 24/20” Post Scores Below!!      

For those signed up to the Crossfit Games Open METCON 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Anyone that has not signed up: METCON  27-21-15-9 reps for time of: Wall Ball 20/14lb Burpee Box Jump 24/20” Post Scores Below!!

Strength: 5RM Pull up / 5RM Bent over row METCON: For time: 10 Rounds 200M Run 5 Thrusters 50/35   Post scores below!!  

METCON 7 Min AMRAP: 9 Snatch grip Deadlift 40/30 6 Power Snatch 40/30 3 Overhead squat 40/30 ** 3 Mins rest ** 6 Min AMRAP: 30 Double unders 15 Box jumps 24/20 5 Ring dips ** 2 Mins rest ** 5 Min AMRAP: Max Burpees   Post scores below!!

Strength Back Squat – 3 x 1 @ 95% METCON “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats   Post scores below!!

METCON 15.4 RX Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand…

Strength  Push Press – 3 @ 80%, 2 @ 85%, 1 RM METCON Helen 3 rounds for time: 400m run 21 KB Swings 24/16 12 Pull ups   post scores below!!

Teams of 4 5 Rounds: 17 Deadlifts 80/60 17 Wallball 20/14 17 Box jumps 24/20 17 HRPU 17 Thrusters 40/30 17 T2B ( EMOM 3 team burpees )   Post scores below!!

** We are having team WOD tomorrow @10:00am, followed by open gym until 1:00pm.  Please wear something green to celebrate the day ** Strength  Back Squat – 3 x 2 @ 90% METCON 12 Minute E2MOM 4 Hang Power Clean 70/50 8 Push Press 12 burpees over bar   Post scores below!!