Today's WOD #CROSSFITYO4

Warm Up & Mobilise 5 Rounds Score = Total Reps 1: Kcal 2: Wallballs (9/7kg) 3: DB Snatch (22.5/15kg) 4: Toes To Bar 5: Rest Core Work...

Warm up & mobilise - Front Squat - Build to Heavy Double The 3 x 2 @ 90% - WOD - 18 Minute AMRAP: 6 DB Thrusters 22.5/15kg 12 Hand...

Warm up and mobilise - Pull Up progressions - WOD ‘Helen’ - 3 rounds for time; 400m run 21 kettlebell swings 24/16 12 pull ups

Warm up and mobilise - Hang clean technique work + build to heavy 3 - Wod - 0-10 minutes amrap: 11 hang cleans 40/25kg 11 front squats 11...

Warm Up/Mobilise STRENGTH Back Squat - find a heavy weight with a 3 second pause at the bottom 6x2@80% with 3 second pause WOD 5 Rounds...

Warm up and mobilise - 10 Minute EMOM 3 push press & 3 push jerk - WOD - 13 Minute amrap: 6 push press 50/35kg 12 burpees over bar 150m run

Warm up & mobilise - Deadlift 5 x 3 - Toes'2'Bar Progressions - WOD - For Time: 21-15-9 Toes'2'Bar Dumbbell Snatch 22.5/15kg

Warm up and mobilise - Front squat 5 x 5 - WOD - for time: 400m run buy in 50 kB swings 24/16kg 40 thrusters 42.5/25kg 30 sit-ups 20...

Warm up & mobilise - 5 rounds for quality not time: 6 dips 6 pull ups 6 push ups 12 hollow rock/arch hold 12 plate sit-ups - WOD in Pairs...

Warm up and mobilise - Back squat 5 x 5 Superset 10 heavy kettlebell swings - WOD - for time: ‘Karen’ 150 wall balls 9/7kg