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Workout Ohio

Strength: Front squat (12 minutes to work up to heavy single) For time: -20 Ground to overhead @75/55 -10 Pull-ups -20 Overhead squats @75/55 -10 Chest 2 bar pull-ups -20 Sumo deadlift high-pulls @75/55 -10 Bar muscle-ups Afterburner: 5 x 10 dumbbell rows

CrossFit Ohio

Strength/Power 5 Rounds of: (complete in 12 minutes) -5 Deadlifts (add load each round) -3 Knee hop to broad jump WOD -5 Minutes for Max distance row *Rest 3 minutes -Complete as much of the ladder as possible in 5 minutes: a. 10 Box jumps @30/24 b. 20 Pull-ups c. 30 Push-ups d. 40 Toes …

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Molon Labe CrossFit

Strength/Power: EMOM 10 minutes of: -Even: 8 Punch to the nuts @35/26 -Odd: 4 Box jumps at your max height For time: -50 Hand to hand kettlebell swings @35/26 -40 Push-ups -30 Alternating dumbbell snatches @50/35 -20 Chest 2 bar pull-ups -10 Kettlebell taters *Anytime during the WOD Athlete must complete 50 Overhead squats @95/65 …

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