CrossFit Flood

*Wear long socks WOD: 2 Rounds 2 Rope Climbs Row 500m 4 Wall Walks 400m Run 6 Muscle ups 100 Double unders

Back Squat 3-3-3-3-3 All sets @ 75% of 1RM (or increase weight from last week)   WOD: 8 Minute AMRAP 4 Hang Snatches 75/53 8 Snatch grip OH Lunges 75/53 (standing/alternating) 4 Hang Snatches 75/53 8 Jumping Squats 75/53 Every time the bar touches the ground, 15 sit ups

OH Squat 3-3-3-3-3   WOD: “JACKIE” 1000m Row 50 Thrusters 45/33 30 Pull ups

Every 45 seconds x 5 Clean + Hang Clean @60% of 1RM :2 Rest Every 45 seconds x 5 Clean + Hang Clean @70% of 1RM :2 Rest :2 Max Clean  @80% of 1RM   WOD: 5 Rounds 10 KB Swings 70/55 200m Run

:12 to find 1RM TGU   WOD: 50 pull ups 50 Sit ups 50 Push ups 50 Squats EMOTM – 5 KB Swing 55/35