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[WOD022418]


Soldier City CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

5 min A.M.R.A.P.

• 10 m Sprint Backwards

• 10 m Sprint Forward­­

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

Metcon

Metcon (Time)

EMOM until 100 thrusters:

• 5 Burpees

• Max Thrusters 95/65#

Every minute, perform 5 burpees then as many thrusters as possible in the remaining time. Continue this until 100 thrusters have been completed. Score is time.

[WOD022318]

Soldier City CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

3 MIN AMRAP

5 Push Ups

5 Sit Ups

10 Walking Lunges

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

[WOD022218]

Soldier City CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

3 ROUNDS

3 Tire Flips

25 Jumping Jacks

25 Mountain Climbers

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

100m DB Farmer’s Carry (50/35)

50 Russian Twist (20/14)

10 Strict HSPU

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