Monday

CrossFit:

WOD: 5 minute EMOM of:

4 Clean & Jerk, 145/100 pounds

8/6 C2B Pull-ups

Rest 2 mins

EMOM 5 mins of:

5 Front Squats, 145/100 pounds

10 HR Push-ups

Rest 2 mins

EMOM 5 mins

8 Deadlift, 145/100 pounds

10 Wall Balls

Rest 2 mins

EMOM 5 mins

4 Thrusters, 145/100 pounds

4 Bar Muscle-ups

BaseFit:

WOD: For time:

5 rounds of:

3 Around the Worlds
12 Step ups, alternating

Immediately followed by:

5 rounds of:

8 Squatting Box Jumps
12 Flutter Kicks, two count

Immediately followed by:

5 rounds of:

10 Grasshoppers
5 Dumbbell Clean & Press

Immediately followed by:

600 meter Run

*this WOD has a 30 minute time cap

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

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