Wednesday

CrossFit:

A) For Quality:

3 X of:

8 DB Deadlifts
6 DB Hang Cleans
4 DB Front Squats
2 DB Push Press

*add weight each set

B) 5 minute AMRAP of:

165/110 Squat Clean & Jerk

*starts on floor every rep and finishes locked out overhead after passing thru a full squat. You may achieve these points anyway you like

C) after 10-15 minutes of complete rest;

For time:

15-12-9 of:

Kettlebell Swings, Blue/Pink
Lateral Burpees over PVC pipe

Rest 2 minutes:

12-9-6 of:

Kettlebell Swings, Blue/Pink
Lateral Burpees over PVC pipe

*this two part WOD, including rest period, has a 10 minute time cap

BaseFit:

WOD: partner up

For time:

Run 800 meters with a Medball (alternate who carries at every 200m mark)
100 Partner Wall Balls
100 Medball Russian Twists w/ feet elevated
100 Medball Slams
Run 400 meters with a Medball (alternate who carries at 200m mark)
75 Partner Wall Balls
75 Medball Russian Twists w/ feet elevated
75 Medball Slams
Run 200 meters with a Medball (alternate at green fence)
50 Partner Wall Balls
50 Medball Russian Twist w/ feet elevated
50 Medball Slams

*30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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