Girl WOD
“Elizabeth” 21 – 15 – 9 Power Cleans (135#/95#) Ring Dips
“Elizabeth” 21 – 15 – 9 Power Cleans (135#/95#) Ring Dips
For time of: – 10 Clean & Jerks (185/125) – 100 yd Sprint – 7 Rope Climbs – 100 yd Sprint – 10 Clean & Jerks (185/125)
3 Rounds for time of: – 8 Split Snatch (alternate legs) (115#/75#) – 7 Bar Muscle ups – 400m Run
For time of: – 100 Air Squats – 4 Rope Climbs – 75 Air Squats – 3 Rope Climbs – 50 Air Squats – 2 Rope Climbs – 25 Air Squats – 1 Rope Climb
“Diane” 21 – 15 – 9 – Deadlifts (225/155) – Handstand Push-ups
8 Rounds for time of: – 400m Run * 60 sec rest between each round *
For time of: – 50 Wall Balls (20#/14#) – 25 Toes 2 Bar – 40 Wall Balls – 20 Toes 2 Bar – 30 Wall Balls – 15 Toes 2 Bar – 20 Wall Balls – 10 Toes 2 Bar – 10 Wall Balls – 5 Toes 2 Bar
Overhead Squat Find your 1RM: 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1
9 am Park WOD and Paleo Potluck. Temeku Hills Park Temecula, CA Box is closed.
For time of: – 70 Burpees – 60 Abmat Sit-ups – 50 Kettlebell Swings (1.5/1) – 40 Pull-ups – 30 Handstand Push-ups * Reminder: The box is closed tomorrow. We are having a 9am class at the Temeku Park in Temecula with other CrossFit boxes. Hope to see you all there! *