WODs

Rest day

930AM CROSSFIT METCON AMRAP 8:24 KB swings (16/24 kg)6 shuttle runs– 1 shuttle run is 25 ft[…]

4 x AMRAP 4:3 hang power cleans (65/95 lb)6 shoulder-to-overheads9 lateral burpees over the bar6 pull-ups– Rest[…]

Rest day

SKILL WORK1 set for max reps:Max unbroken double-undersor2:00 max double-unders STRENGTH 7 sets for load:6 alternating front-rack[…]

METCON 2-4-6-8-10 reps for time of:Wall-walksShuttle runs– 1 shuttle run is 25 ft out and 25 ft[…]

OPEN 23.1 AMRAP 14:60-cal row50 toes-to-bars40 wall-ball shots (14/20 lb) (9/10 ft)30 cleans (95/135 lb)20 ring muscle-ups