Ascending Ladder for 12 Minutes: 3-6-9-12-15-18 so on…. Clean & Jerk (115/65) Over-the-Bar Burpees 5 minutes rest Descending Ladder for 12 Minutes: Clean & Jerk (135/75) Over-the-Bar Burpees *if you finish 3-3reps couplet then go back to 12-12 couplet
Read More6 rounds for time of: 30 squats 19 power cleans – 95/65 lbs 7 strict pull-ups Run 400 meters Courtesy – Crossfit.com
Read More21-15-9 reps for time of Front Squat -135/95 lbs Deadlift – 135/95lbs kb Swing – 32/24kg 400 mtr Run after Each Round
Read MoreWod -1 21-15-9 reps of SDHP – 95/65lbs Push Press Hang Clean Wod -2 Angie 50-40-30-20-10 reps of Dus Situps
Read More3 Rounds of 40 sec on 20 sec off Battle Rope Jump Over Bench Rowing Box Jumps – 24/20″ GTO – 45/25 lbs Get ups Rope Climb KB Front Rack Lunges -16/8kg T2B KB Swing – 20/12kg
Read More3 rounds for time 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 L-pull-ups 10 dumbbell power snatches, right arm 10 single-arm overhead squats, right arm 10 L-pull-ups M-50lb, W-35lb Courtesy: Crossfit.com
Read MoreFor Time 55 deadlifts, 225 lb. 55 wbs, 20-lb. ball to 10-ft. 55- Burpee OTB 55 handstand push-ups
Read MoreWOD – 5 rounds for time 9 Snatches – 95/55lbs 15 Goblet Squats 21 OH Weighted Sit ups – 35/15lbs
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