Crosstraingym

Warmup:
10 jumpjacks
10 lunges
10 situp
10 pullups

Strength:
3x8 Box squats @ 75%

EMOM 10
2 sn**ches 115/95 lbs

WOD: #1 happy place
AMRAP 10 mins

1 Clean 135/115
10 burpees

2 Clean 135/115
8 burpees

3 Clean 135/115
6 burpees

4 Clean 135/115
4 burpess

WOD #2

AMRAP 5 mins

Double Unders or singles

Warm up:
20 air squats
15 sit ups
10 lunges
5 pull ups

Strength:

3x3 Muscle sn**ch 70%
3x3 Muscle sn**ch 75%

EMOM 10 mins

2 Overhead Squats 135/115

WOD
21,15,9 of

Deadlift 225/135 (RX) .. scale as needed
Burpees

ENJOY! :-)

Nice Work on Tuesday 7pm!

Warmup:
4 x rounds of bear crawls 0_0!

Strength:
3x3 Clean and jerk 80%
3x3 Clean and jerk 85%

4x4 Front squat 70%

WOD: 20 Min AMRAP
10 burpees
10 shoulder to overhead 95/75
10 pullups
10 wall ball

Lets have some fun tonight!

Warm up:
3 rounds of
4 pull ups
6 lunges
10 hump jacks

Strength :
4x4 Front squats @ 75%
2x2 Front Squat @ 85%
Emom 10 min
2 power sn**ch 135/115

WOD
3 RFT
6 Toes to bar
10 Hang clean 115/95
14 box Jumps
18 Burpees