WOD

CF Regionals Event #1

“Jackie”
1000m row
50 thrusters @ 45#
30 pull-ups

Skill Work- tabata double unders

WOD

5 rounds of:

12 ring dips

400m run

30 sit-ups

WOD- CrossFit Total 

3 attempts at max efforts of:

-Back Squat

-Deadlift

-Strict Press

Skill Work- 10 minutes to work on personal goal

WOD- 8 rounds of:

400m sprint

15 sit-ups

rest 20 seconds between rounds

WOD- “Elizabeth”

21-15-9 of:

Cleans @ 135/95#
Ring dips

 WOD 1

2 min Amrap:

Turkish get ups @ 53/35#

WOD 2

10 min Amrap:

3 HSPU

7 weighted lunges @ 45/35#

25 Double Unders

Challenge- Death By Pull Ups

WOD

3 rounds of:

11 Pistols

20 Med-Ball Push Ups

250 Meter Row

Skill Work- Handstands 

WOD

14 Minute Amrap of:

12 Box Jumps @ 24/20”

12 Power Snatch @ 95/65#

12 T2B

WOD

5 rounds of:

11 Deadlifts @ 225#/155#

21 sit-ups

WOD

12 min AMRAP of:

250m row

9 push press @ 95/65# (clean from ground)

12 KB Snatch (6 each arm) @ 53#/35#