Today's WOD #CROSSFITYO4

Warm up and mobilise - Wod 32 Minute rolling clock: 0-8 minutes: 400m run Remaining time amrap: 12 front rack kettlebell lunges 9 single...

Warm up and mobilise — Snatch 4 x 3 4 x 2 4 x 1 — Wod - for time: 50 double unders / 100 singles 20 toes’2’bar 10 snatch 50/35kg 20...

Warm Up/Mobilise STRENGTH EMOM 10 Mins Back Squat x2 increasing weight WOD 30-20-10 Wall Balls (9/7) Sit Ups KB FR Lunge (24/16)

Warm up and mobilise - Pairs wod - every 8 minutes for 40 minutes: 400m partner run 24 cleans 24 front squats 24 shoulder to overhead Rx...

Warm up and mobilise — Gymnastics EMOM - 12 minutes: Min 1 - 6-10 strict pull ups Min 2 - 6-10 strict handstand push-ups Min 3 - 15 leg...

warm up and mobilise - Deadlift - Build to Heavy 3 Then 3 x 3 @90% - WOD - 3 Rounds For time: 4 Deadlift 100/70kg 8 DB Front Squats...

Warm up and mobilise — Push jerk 4 x 3 > 4 x 2 > 4 x 1 — Wod - 21-15-9 Thrusters 42.5/30kg Kb swings 24/16kg 150m run after each round

Warm up and mobilise — Wod - in pairs - rolling clock: 10 Minute amrap: 20 toes’2’bar 40 box jumps 60 air squats — 2 minutes rest —...

Warm up and mobilise — Snatch 3-3-3-3-3 Snatch pull 2-2-2-2-2 — Wod - 3 rounds for time: 12 snatch 50/35kg 12 bar over burpees 400m run

Warm up and mobilise — 5 rounds for quality not time: 4 front rack lunges 6 strict handstand push ups 6 strict pull ups 4 Turkish get-ups...