Warm Up Coaches Warm Up Strength Power Snatches 4/6 at 60% (12 mins) WOD AMRAP 5 MIN 10 Power Snatch 65/95 10 OTB Burpees *2 min rest AMRAP 5 MIN 10 Overhead Squat 65/95 10 [...]

Warm Up Coaches Warm Up Weighted Pistols (14 mins) WOD 5 Rounds for time” 2 Legless Rope Climbs 50 Feet DB OH walking Lunge 16 Alternating Pistols weighted with DB (or KB)

Warm Up Coaches Warm Up Strength Strict Presses 4/8 at 60% (12 mins) WOD 12-9-6-3-6-9-12 Hang Power Cleans (185/135) Squat Clean STOH any way

Warm Up Coaches Warm Up Strength Back Squats 4/10 at 60% (12 mins) WOD AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 BackSquat 75/95 30 Alternating Dumbell Full Snatches (50/35) 20 Toes to Bar [...]

Warm Up Coaches Warm Up Teams of 2, AMRAP 25: 9 Overhead Squat (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m DBall Run (50/30lbs)

Warm Up Coaches Warm Up Strength Romanian Single Leg Deadlifts Heavy Set of 3 Each Leg EMOM 5 Rounds Min 1: 12 Chest to Bar Pull up Min 2: 12 Deadlift 155/225 Min 3: 12 [...]

Warm Up Coaches Warm Up Strength Overhead Single Arm Farmer Carry’s 50Ft Per Arm By 5 (15mins) WOD 2 Rounds: 1,600 Meter Row 800 Meter Run 40 cal Bike 40 Wall balls

Warm Up Coaches Warm Up Core Wod 8 MIN AMRAP 20 Plank Hip Taps 20 Toe Touches 20 BF Sit UPS Memorial Wod “Jerry the Bawz Ray” Via Crossfit Reform @fortyqfit For Time 25 Burpees [...]

Warm Up Coaches Warm Up Strength Max Weighted Pull Ups WOD 10 MIN AMRAP 35 Double Unders 25 Front Squat 95/135 15 (heavy DB Snatch) 50/70 (* Must be alternating and from the ground) Rest [...]

Warm Up Coaches Warm Up Strength Max Weighted Or Banded Push UPS WOD Ascending Ladder for 6 Miinutes: 1-2-3-4-5.... Strict Handstand Push-ups Strict Ring Dip Strict Pull up ... Rest 3 Minutes, into: “Diane” 21-15-9 [...]