CROSSFIT

Banded Leg/Hip Mobility

Strength

Back Squat 3RM

MetCon

“Cindy”

20 Minute AMRAP of :

5 Pullups

10 Pushups

15 Squats

CROSSFIT

Strength

Push Press 3RM

BTN Push Press 2RM

Metcon

Ladder 10-1 For Time of:

Ring Pushups

SA Snatches (35/55#)

CROSSFIT

Skill

Handstand

Pistol Squats

Lift/Strength

OH Squat (From Ground)

10-10-10

Metcon

10 Rounds For a Time of:

10 Deadlift (95/135#)

10 Chest To Bar Pushups

*20 Minute Time Cap

CROSSFIT

Lift

High Hang Squat Clean 3-3-3

Squat Clean 5-4-3-2-1

MetCon

A) 4x500m Row Sprints (60s Rest)

B) 8 Minute AMRAP of:

10 Handstand Pushups

200′ Sprint

CROSSFIT

Remembrance Day WODs will be all Metcon today guys!

Hero WODs

“DT“

5 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

5 Minute Rest

 “Randy“

75 Snatches (55/75#) For Time