WOD

Front Squat 5×5 3 second pause on reps 1 and 5 Then…. 5 Rounds 10 Front Squats  135/95 4 Bar Muscle Ups (sub 2 Pullups,... Read More

5 Rounds 5/5 1 arm KB clean & Jerk 36/24 kg 10 x 20m Shutle Run 15 T2B

15 Minutes Max Run 1 Mile With remaining time: 3 RM Clean   15 Min Max Run 1200m 3 Rounds Max Effort Ring Digps 15... Read More

10 min to find a 1RM of One handed Deadlift 5 rounds of 5 Hanging ring extensions (right arm + left arm = 1) 10... Read More

Partner Friday: 3 Min of Max rope climbs: then… 10 min Bear Complex, 155/105 Burpee over bar (ladder) *Ex: partners will alternate after each bear... Read More

Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:

Trick or Treat for time! Post Loads and costumes to comments.

CrossFitWC has power again! All classes are back on a normal schedule.