WOD Archives - Page 3 of 55 - Crossfit South Kingstown

Partner WO 2 Rounds For Time 1 Mile Run 100 Wallballs (14#/20) 100 Burpees Split 1 mile into 400 meters One partner working at time

4 Rounds For Time 200 Meter Run 15 – DB Hang Cleans – Power 10 – Push Ups

4:00 AMRAP – 4:00 Each 3 – Power Cleans (95#/135#) (145#/205#) 6 – T2B 9 – Push Ups 1:00 Rest Cool Down 5:00 – Flow Stretching

OHS 5-5-5-5 14:00 EMOTM 7 – OHS or Front Squats (55#/75#) or Empty BB 7 – C2B Pull Ups Complete all 14 reps in each Minute

25:00 Time Cap 800 Meter Run 24/30 – Calories 25 – Box Jumps (20/24)

CF Total 1 Rep Max Back Squat (17:00) 1 Rep Max Strict Press (10:00) 1 Rep Max Deadlift (17:00)