Today's WOD #CROSSFITYO4

Warm up and mobilise — Wod - in pairs - rolling clock: 0-9 minutes amrap: 34/26 calories ab/row 20 dumbbell power cleans 22.5/15kg 20 box...

Warm up and mobilise — Wod - in pairs - rolling clock: 0-9 minutes amrap: 34/26 calories ab/row 20 dumbbell power cleans 22.5/15kg 20 box...

Warm up and mobilise — Increasing weight; 4 x 3 strict press > 4 x 3 push press — WOD 8 rounds for time: 20 wall balls 9/7kg 15 sit-ups...

Warm up and mobilise — Rainhill Trials: 5 Rep max hang squat clean — Wod - 3 rounds - in a 2 Minute window: 12/10 calories 12 power...

Warm up and mobilise — 4 rounds for quality not time: 6 strict handstand push-ups / 10 pikes 6 - 10 strict pull-ups 10 dB bent over row —...

Warm up and mobilise — Front Squat: 6-5-4-3-2-1 — Wod - for time: 400m run buy in 3 rounds: 8 dB front squats 22.5/15kg 8 toes’2’bar 8 dB...

Warm up and mobilise — Pairs wod - for time: 60 calories ab/row 60 sit-ups 60 snatch 40/25kg 60 pull ups 60 bar over burpees 60 calories...

Warm up and mobilise — Complex: Clean + 2 hang cleans + 3 front squats — Wod - 20 Minute time cap: ‘Death by Thrusters’ 42.5/30kg Minute...

Warm up and mobilise — Wod 1 - 7 min amrap: 10 toes’2’bar 150m run - 3 Mins rest - Wod 2 - 7 min amrap: 10 cals bike/row 20 kettlebell...

Warm up and mobilise —— 15 Minute EMOM: 1 - 3 strict press 2 - 10 ring/box dips 3 - 5 tempo deadlifts 3-1-1 —— Wod - 6 rounds for time:...