CrossFit and BodyFit 332: Warm Up: Heat Yo MeatWOD Setup Hero WOD:“Whitten”5rds22 KBS – American22 Box Jumps (24/20)400m Run /500m Row22 Burpees22 Wall Balls (20/14)*40min cap**Compare to 6.27.18

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CrossFit:  Warmup: 3rds :20 HS Hold PA Clean Warmup 10/10 Bottoms Up KB Press 5/5 Knee Hug Walking Lunge Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×1 (Build) WOD: “Chang Chang” For Time 75 Power Cleans (95/65) 50 Front Rack Lunges 25 HSPU 400m Run BodyFit: 196 Warm Up: 500m Row Then 5min…

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CrossFit: Warm Up: Overhead Mobility PA Clean Warmup Split Jerk Footwork Barbell Complex Strength: Clean and Jerks Level 1: Heavy 3 /  Technique Level 2: 4 x 2 (Build) WOD: “Surfer on Acid” 3 Rounds 400m Run 21 Burpees *Courtesy of CFNE Hump Day Pump: Front Squat 3 x 3 (Build) Strict Press 3 x…

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CrossFit: Warm Up: 8min WAMRAP :20 N2W HS Hold 3 x 1 Broad Jump & 5 Air Squats 10 Scap Depressions 10 Hollow Rocks / :10 Hollow Hold Strength: Strict Pullups & HSPU All Levels: 4 x 5 WOD: “Kelly” 5rds 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) *30min cap BodyFit: 102…

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Warm Up: 8min WAMRAP 10 Banded Pullaparts 15 Elevated Pushups 10 EB Kang Squats https://www.youtube.com/watch?v=O4E_a6dcqo0 Strength: DB Bench Press All Levels: 4 x 6 (Straight) WOD: “Blooms” 3rds 4min AMRAP 400m Run Max Rep Deadlift (185/135) 1min AMRAP HRPU *Score is total reps of DL’s and HRPU’s

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