Today's WOD #CROSSFITYO4

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Warm up and mobilise — Wod - for time: 400m run 40 thrusters 20/15kg 40 sit ups 40 kettlebell swings 24/16kg 400m run 30 thrusters 30...

Warm up and mobilise - 12 minute EMOM: 1 - 3 muscle ups or 8 pull ups/progressions 2 - 12 single arm bottom up split stance kettlebell...

Warm up and mobilise — Deadlift 1 Rep max — Wod - waterfall - for time: 30/20 cal ski 14 deadlifts 100/70 30/20 cal air bike 9 handstand...

Warm up and mobilise — Deadlift 1 Rep max — Wod - waterfall - for time: 30/20 cal ski 14 deadlifts 100/70 30/20 cal air bike 9 handstand...

Warm up and mobilise — Wod - rolling clock: 0-10 minutes - 3 rounds for time: 16 Air squats 12 dumbbell snatch 22.5/15kg 8 box jump overs...

Warm up and mobilise — 15 minute emom: 1 - 3 push press 2 - 8 toes to bar / 12 strict leg raises 3 - 2 rope climbs — Wod - amrap:...

Warm up and mobilise - 5 rounds for quality not time: 3 tempo back squats 3-1-1 3 box jumps (ahap) — Wod - 6 minute amrap - ascending...

Warm up and mobilise — Deadlift 3 rep max — Workout - in pairs - for time: 100 deadlifts 80/50kg 100 pull ups 100 push ups Every 3...