Today's WOD #CROSSFITYO4

Warm Up/Mobilise - STRENGTH Front Squat 5x2 - WOD - 8 Rounds For Time 10 Barbell Thrusters (20/15kg) 8 Pull Ups 150m Sprint #crossfit...

Warm up & Mobilise Rolling Clock; EMOM 0 - 12 Minutes: Min 1 - 45 Seconds Max Effort Air Bike Min 2 - 8 Toes'2'Bar Min 3 - 12 WallBalls...

Warm up & Mobilise - Complex - Build to Heavy: 1 x Power Clean 2 x Hang Power Clean 3 x Front Squat - For Time: 50 Hang Power Cleans...

Warm Up & Mobilise - EMOM 16 Minutes: Min 1 - 6 Single Leg Kettlebell Deadlifts (Each Leg) Min 2 - 8 Ring/Box Dips Min 3 - 6 Seated DB...

Warm up & Mobilise - Back Squat - 6 x 6 - Increasing Weight - WOD: 0-3 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Wall Balls...

Warm Up/Mobilise - Strength - Push Press - work up to a heavy double from the rack Power Snatch - work up to a heavy double - WOD -...

Warm Up & Mobilise - WOD - 5 Rounds For Time: 400m Run / 1000m Bike 30 Thrusters 20/15kg 20 Double Under's/40 Singles 10 Burpees - 40...

Warm Up/Mobilise Strength 3x2 Front Squat 3x2 Back Squat WOD 12 minute AMRAP (3, 6, 9, 12...) KB Snatch Goblet Squats Sit Ups #crossfit...

Warm Up & Mobilise - Strength 5 x 5 Deadlift - Tempo 3-1-1 Seated KB Strict Press - WOD - Chipper for Time; 50 KB Swings (24/16kg) 40...

Gymnastics EMOM - 15 mins Minute 1 - 8 Ring Dips Minute 2 - 10 Hollow Rocks Minute 3 - 8 Pull Ups WOD - For Time 30 Box Jump Overs...