Today's WOD #CROSSFITYO4

Warm up and mobilise - Gymnastics emom 16 minutes: 1 - 6-10 pull-ups 2 - 6-10 dips 3 - 16 leg raises 4 - 16 dumbbell row (8 each arm) -...

Warm up & mobilise - Backsquat 6 x 3 Superset 8 hollow rocks / 8 arch holds - Wod - for time; 100 double unders / 200 singles 50...

Warm up and mobilise. - Strength: Strict press 4 x 2 Push press 4 x 2 - WOD: 10 Minute amrap: 10 pull ups 10 dB push press 22.5/15kg 10...

Warm up and mobilise. - Snatch + Overhead Squat 10 x 1 - Pairs wod - for time: 100 cal row/ab 50 hang snatch 40/25kg 50 sit-ups 100 cal...

Warm up & mobilise - Back Squat 5 x 5 - WOD - 4 Rounds For Time: 5 Burpees 20 DB Deadlifts 5 Burpees 15 DB Lunges 5 Burpees 10 DB...

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 - Toes'2'Bar Skill Development & Core Work - WOD - For Time: 400m Run 20 T2B 20 DB Snatch 22.5/15kg 400m Run 15 T2B 15...

Open 18.5 Thrusters....?!

Warm up & mobilise - Complex: Power clean + hang clean + front squat - WOD - 18 Minute amrap: 150m run 5 hang cleans 50/35kg 10 pull ups...

Warm Up & Mobilise - Push Press 5 x 5 - WOD - For Time: 50 Box Jumps 40 Kettlebell Swings 24/16kg 30 Kettlebell Lunges 20 Kettlebell...