WOD: (done in 2 heats) CF Open 16.4 13 minute AMRAP RX Scaled 55 deadlift (225/155) 55 deadlift (135/95) 55 wall balls (20/14) to 10’/9’ 55 wall balls (20/10) to 9’/9’ 55 calorie row 55 calorie row 55 handstand push ups 55 hand release push ups
Strength: 3×8 press 3×8 front squat WOD: 7X 3 deadlifts with snatch grip 3 snatch Take about 1:00 between rounds to add weight If you let go of the bar before all 6 reps in the round are complete — do 10 burpees as penalty Record weight from last round as score
Strength: 5X Every 2:00 complete 1 squat clean 1 front squat 1 hang squat clean WOD: 3X Run 400m 15 thruster (95/65)
Strength: 3×6 overhead squat 3x(10+10) russian twists with KB WOD: 12:00 EMOM 5 power cleans (135/95) 10 pull ups
Strength: 3×8 clean (1st pull only) (from the floor to above the knees) 3×8 deadlift WOD: 4X 12 toes to bar 12 burpee box jump (24/20) 90 second rest