Today's WOD #CROSSFITYO4

Warm up and mobilise - 1 rep max cluster - Wod 1 - amrap 6 minutes: 12 thrusters 20/15kg 24 du/48 su - Rest 4 minutes - WOD 2 - amrap 6...

Warm up and mobilise - Wod - in pairs - for time: 50/40 cals 40 synchro kb swings 24/16kg 50/40 cals 40 double kettlebell front squats...

Warm up and mobilise - In a 10 minute window: Establish 1 rep max snatch - Into 5 minute emom: 3 touch’n’go snatch - WOD - waterfall...

Warm up and mobilise - Back squat 3 x 3 > 3 x 2 > 3 x 1 - Wod - in pairs - Karen For Time: 150 wall balls 9/7kg Emom 3 partner deadlifts...

Warm up and mobilise - Gymnastics emom - 12 minutes. 1 - strict pull ups 8/10 2 - floor press 8 3 - muscles ups max effort - Wod -...

Warm up and mobilise - Push press 5 x 5 - Wod - 5 rounds - in a 2 minute window: 10/7 cals 10 American kb swings 24/16kg Amrap push press...

Warm up and mobilise - Back squat 10 rep max - Wod - in pairs - 2 rounds for time: 40/30 cals 40 cleans 50/35kg 60 du’s / 120 su’s 40/30...

Warm up and mobilise - Deadlift - heavy double > 3 x 2 @ 90% - Wod - 9 minute amrap: 3 deadlifts 100/80kg 6 toes’2’bar 9 bar over burpees

Warm up and mobilise - Snatch 3 Rep Max - 5 minute amrap - 3 touch’n’go snatch - Wod - in pairs - 10 rounds round for round: 10/8...

Warm up and mobilise - Wod 1 - 3 rounds for time: 30 du’s / 60 su’s 14 kb swings 24/16kg 14 sit-ups - Rest - Wod 2 - 3 rounds for time:...