If you are crazy enough to Run instead of Row for today’s WOD, please dress accordingly!!!

CROSSFIT

MetCon

“Dawn”

100 Burpee To Plate

80 Power Cleans (55/75#)

60 OH Lunge Walk Steps (25/35#)

40 Pullups

20 Turkish Getups (15/30#)

2000m Row/Run

Accessory (Core)

Coaches Choice

CROSSFIT

Strength

i)  Front Squat 3×2 (Ascending)

ii) Pause Front Squat 5×1 (Ascending)

iii) Seated Box Hop 5×1 (Increasing Height)

Lift

i) [Pause Clean (10s) + Jerk] 6×1

ii) [Clean + Pause Jerk (10s)] 6×1

*Increase Weight AFTER Set #3*

Baseline

Max UNBROKEN Squat Cleans @ 65/95#

CROSSFIT

Strength

i) Deadlift 4×6 (Across/Heavy)

MetCon

i) 10 Minute AMRAP of:

60 OHS (65/95#)

50 Burpees

40 DB Thrusters (25/35#)

ii) 4 Minute AMRAP of:

20 DUS

2 SA DB Snatch (70/100#)

Accessory (Optional)

Single Leg RDL 6×3/Leg (Ascending)

10am – Plyometrics – Jumps – Coach Hugo

11am – Technique & Movement – Open Prep – Coach Hugo

12pm – Olympic Lifting – Clean & Jerk/Snatch – Coach Clare

CROSSFIT

Strength

Front Rack Alternating Lunges (From Ground)

30s @ 65/95#

30s @ 75/115#

30s @ 95/135#

30s @ 105/155#

30s @ Athletes Choice OR (125/185#)

MetCon

In Teams of 2 Complete For Time:

80 OTB Med Ball Toss (14/20#)

30 Partner Deadlifts (225/315#)

80 Med Ball Slams (14/20#)

30 Partner Power Cleans (155/225#)

80 Med Ball Situps (14/20#)

30 Partner S2OH (125/185#)