Today's WOD #CROSSFITYO4

Warm up and mobilise - Clean + hang clean + front squat - WOD for Time: 100 double unders / 200 singles 30 front squats 40/25kg 20 hang...

Warm up and mobilise - Strict press 1 rep max - WOD - 12 Minute amrap: 5 handstand push-ups 10 kettlebell snatch 24/16 15 burpees - 3...

Warm up and mobilise - 1 Rep max front squat 3 x 2 @ 85% - Wod - in pairs - both working - 15 Minute amrap: 20/15 calories + 12 wall...

Warm up & Mobilise - Snatch + Overhead Squat x 2 - WOD - 4 Rounds For Time: 5 Snatch 40/25kg 10 Bar Over Burpees 15 Air Squats 400m Run

Warm up and mobilise - EMOM 16 minutes: Min 1 - 6 strict press (increasing weight) Min 2 - 12 single leg dumbbell deadlifts (6 each leg)...

Warm Up & Mobilise - 20 Rep Max Backsquat - Pairs WOD - 5 Rounds: 50 Calories 30 Burpees 10 Handstand Pushups

Warm up & Mobilise - AMRAP 1 - 10 Minutes: 8 Toes'2'Bar 16 KB Swings 24/16kg 150m Run - Rest 5 Minutes - AMRAP 2 - 10 Minutes 8 Box Jumps...

Warm up and mobilise - Power clean - build to heavy double. Clean pull - 5 x 2 @ 120% - Wod - “Fran” - for time: 21-15-9 Thrusters...

Warm up and mobilise - Gymnastics emom 16 minutes: 1 - 6-10 pull-ups 2 - 6-10 dips 3 - 16 leg raises 4 - 16 dumbbell row (8 each arm) -...

Warm up & mobilise - Backsquat 6 x 3 Superset 8 hollow rocks / 8 arch holds - Wod - for time; 100 double unders / 200 singles 50...