WOD

1 – 500 Meter row sprint, max effort, for time.  Rest 3-5 minutes 2 – 4 rounds, rest 1-2 minutes between rounds 5 – Barbell press 10 – Barbell cycling/hang power cleans (50-60%) 15 – Front squat 10 – Barbell cycling/hang power cleans (50-60%) 5 – Barbell press Use the same barbell for all movements,

Results

CrossFit Football style workout – show up and see the numbers Deadlifts, DB floor presses and burpees ** Reminder, we have Open Gym on Sunday from 9:00am until 11:00am for all Unlimited Package clients.

AMRAP in 20 minutes, 4 rounds minimum, of 25 calorie row 20 wall ball situp 20/14 10 crossover pushup 15 calorie row 20 wall ball situp 20/14 10 box jump 24/20 Warmup: CF Cleveland AB Routine 15 reps each x 4 rounds Mobility & AfterWOD: Coach’s Choice

Strength or Skill: Back Squat 5×5 pause squats for skill or 5-5-5-5-5 increase to find 5 rep max, as long as form allows

Strength or Skill:  Split Jerk 5 5 rep practice sets or work up to heavy singles Conditioning: Push press & KB swing EMOM Show up and see the numbers AfterWOD: 125M max effort row sprint record best of 3 attempts

5 rounds for time, all unbroken reps, of 15 wall ball shot 10 DHR pushup 5 1x bodyweight deadlift, full pause top & bottom 15 hollow roll penalty each for any unbroken set, performed at the end of each round if applicable. Deadlift will be equal to your bodyweight or scaled down to 60% of

Gambler’s Workout AMRAP in 16 minutes or 5 rounds for time of 5 DB renegade row burpee 10 DB lunging step up(10R + 10L) 15 DB floor press 40 mountain jacks at 5:00 and 10:00