Warmup: 3 Rounds of

10 Calorie Row

Pullups x10,

1-Arm DB Row x15 per arm,

Walking Lunge x12 per leg

+++++++++++++++++++++++

Strength: Clean High Pull 5x3, Hang Power Clean 10x2

++++++++++++++++++++++++++++

WOD: 10! of

Power Cleans 135/95#,

2x DU's,

Dumpster Dash after each round

—————————————————

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run

Warmup: 3 Rounds of:

Sled Push: 20 meters

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

+++++++++++++++++++

Strength: Push Jerks 10x2

+++++++++++++++++++++

WOD: 4 Rounds for Time:

12/8 Calorie Bike,

12 Power Jerks 135/95#,

12 Knees to Elbows

Super Saturday

CrossFit Open Workout 24.2

20 Minute AMRAP

300 meter row

10 Deadlifts 185/125#

50 DU’s

========================

Sunday

Sunday Funday @ 8 am

Rugby Team Training @ 9 am