ENdurance

CrossFit

Skill: Monkey bars 10/12 minutes working on monkey bars and or grip Farmers walks AMRAP 5 Minutes of: -5 Pull-ups -3 Snatches @75/55 -5 Toes to bar -3 Push press @75/55 Rest 3 minutes then: AMRAP 5 minutes of: -20 Double unders -5 KB snatches left -5 KB snatches right -5 American swings

CrossFit Macedonia

Strength: Deadlift 10 Minutes to work up to a 3 rep heavy DL For time of: -10 Box jumps @24/20 -3 Barbell complex @135/95 (1 Deadlift, 1 Barbell burpee, 1 squat clean) -8 Box jumps @24/20 -3 Barbell complex @135/95 (1 Deadlift, 1 Barbell burpee, 1 squat clean) -6 Box jumps @24/20 -3 Barbell complex …

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CrossFit Open Ohio

7:30 a.m. and 8:30 a.m. Endurance WOD as individual option must be started at 7:30am only. The endurance WOD is never posted. Team WODS (7:30 a.m. and 8:30 a.m.) For Time: -20 Pull-ups -10 Calorie Row -5 Push-jerks @135/95 -18 Ring dips -20 Calorie Row -5 Push-jerks @135/95 -16 Pull-ups -30 Calorie Row -5 Push-jerks …

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Molon Labe CrossFit

7:30 a.m. and 8:30 a.m. Endurance WOD as individual option (must be started at 7:30am only) 10 Rounds for time of: -10 Sandbag thrusters @60/40 -1 Rope climb @15’ -4 Sandbag get-ups @60/40 -2 Deadlifts @1.5 times BW -400 Meter run w/ruck or sandbag Regular WODS For time: -20 Overhead squats -20 Box jump overs …

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