WOD

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Strength:

E3MOM 15
2 Tempo Thrusters (33×1) (↑)

Conditioning:

AMRAP 10
50 Double Unders (Fx: 35 DUs)
12 Back Rack Lunge (155/105) (Fx: 115/80)

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Strength:

E2MOM 16
Power Snatches (ME)
1: 5 Reps
2: 4 Reps
3: 3 Reps
4: 2 Reps
5: 1 Rep
6: 1 Rep
7: 1 Rep
8: 1 Rep

Conditioning:

For Time:

14 – 12 – 10 – 8 – 6 – 4 – 2
Chest To Bar Pull-Ups (Fx: Pull Ups)

After Each Set of Pull Ups:
6 Burpees
6 Kettlebell Swings (Rx: 24/16) (Fx: 16/12) (Rx+: 32/24)

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Conditioning:

EMOM 24
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2 – 4: 400m Run
1 Push Jerk (ME)

Finisher:

4 Rounds
1:00 Goblet Wall Sit
10 Ring Body Saws (Fx: Floor Body Saws)

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Congratulations to Coach Nas on completing her CrossFit L-2 this past weekend!!! You are killing it! Keep up the great work!!!

Strength:

E3MOM 15
Deadlifts
1: 4 @75-80%
2: 4 @80-85%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @85-90%

Conditioning:

AMRAP 8
8 Toes to Bar
8 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

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Strength:

Every 1:30 for 4 Rounds

1: 10 Dumbbell Pull Overs
2: 5 – 10 Strict Pull Ups

Conditioning:

3 Rounds

30/25 Calorie Row (Fx: 20/15)
15 Each Arm Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20)
Rest 1:00

Conditioning:

E3MOM 36
1: 40/30 Assault Bike Calories (Fx: 30/20)
2: 50 Sit ups (Fx: 40 Sit Ups)
3: 15 Burpees Over the Bar
AMRAP Power Snatches (165/115) (Fx: 115/80) (Rx+: 185/125)

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Strength:

E3MOM 18
2 Power Cleans (ME)

Conditioning:

21 – 15 – 9
Push Jerks (135/95) (Fx: 95/65)
12 – 9 – 6
Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

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Strength:

E3MOM 15
Back Squats
1: 4 @75-80%
2: 4 @75-80%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @80-85%

Conditioning:

3 Rounds
30 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength:

EMOM 12
1: 5 – 10 Strict Toes to Bar
2: 10 – 15 Strict Ring Dips (Fx: Ring Push Ups)
3: 100m Jog
4: Rest

Conditioning:

EMOM 20

1: 200m Run
2: Rest
3: 20/15 Calorie Ski Erg (Fx:15/10)
4: Rest
5: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)