WOD: 400 m lunges for time.

WOD: “Jerry” Run 1 mile Row 2K Run 1 mile

CrossFit Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-Air Squats, 10-Front Squats, 10-OH Squats, 10-Back Squats. Strength: Back Squat Find new 1RM WOD: In 15:00 attempt to complete 3-6-9-12-15-18-21 Thrusters and Pull-ups. RX: 95 / 65, L-2: 55 / 35 Games Athletes: Open 12.5, in 7:00 attempt to complete 3-6-9-12-15-18-21 Thrusters and C2B Pull-ups. 100 / 65 Youth

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CrossFit Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-push-ups, 15-tricep push-ups, 10-dive bomber push-ups. Strength: Bench Find new 1RM WOD: Five rounds of 21-Turkish get-ups, 21-sit-ups, 200 m run. RX: 45 / 33lb bar, L-2: 25/10lb KB. Youth and Pro Athlete Strength: 50-Ring Dips and 50-chin ups. WOD: Helen Speed: Four cone and back pedal drills. SealFit

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rossFit Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-snatch grip dead-lifts, 15-hang power snatch, 10-hang snatch, 5-snatch. Strength: Snatch Find new 1RM WOD: 50-40-30-20-10 of jumping squats and CF Push-ups with a hill run after each set. L-2: 30-20-10 Youth and Pro Athlete Strength: Power Snatches WOD: 14-rounds of tire flip and a 40-m sprint. :30

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