CrossFit Class 8 am Partner WOD: AMRAP25 Partner A : Max Calorie Assualt Bike Partner B : 400m Run Switch when Partner B completes 400m Run Score = Calorie Assault Bike

WOD: “Angie” For Time (35 min Cap) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats

WOD: “Linda” AKA “3 Bars Of Death” For Time (40 min cap) 10-9-8-7-6-5-4-3-2-1 Deadlift 1 1/2 x Body Weight Bench Press Body Weight Squat Clean 3/4 Body Weight

Strength: Barbell Cycling Every :30 sec x 5 Rounds 3 Power Snatch @ 60% 1RM Snatch Rest 1 min 3 Power Snatches @ 60% Rest 3 min Every :30 sec x 5 Rounds 2 Power Clean & Jerks @ 60% 1RM Clean & Jerk Rest 1 Min 2 Power Clean & Jerks @ 60% Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise. WOD: “Nancy” 5RFT 400m Run 15 OVHD Squats (95/65)

Gymnastic Skill Work: EMOM12 Even – 40 Double Unders ODD – :30 sec Handstand Walk (Practice) *45 sec Double Under Practice (Scale)* *45 sec Handstand Hold on Wall (Scale)* WOD: “Grace” For TIme 30 Clean & Jerks (135/95) Core: 3 Sets For Quality 20 Glute Bridge 20 AbMat Sit-ups 20 Hollow Rocks

Strength: Tempo Front Squat EMOM9 4 Sec Down / 4 Sec Standing 3 x 1 @ 65% 1RM Front Squat 3 x 1 @ 70% 3 x 1 @ 75% REST 3 Min With same load on last set of front squats complete 2 x 10 back squats, Fast explosive hips! REST 2 min Between Sets WOD: “Karen” For Time 150 Wallballs (20/14)

Partner WOD: AMRAP25 50 K2E (partner Hangs) 50 Dumbbell Thrusters (35/20) 50 Pull-ups (Partner Hangs) 50 Burpee Box Overs (24/20)