WOD

CrossFit

Strength:

Front Squat:
5 Reps
10 Second Hold at top of last rep
4 Reps
10 Second Hold at top of last rep
3 Reps
10 Second Hold at top of last rep
2 Reps
10 Second Hold at top of last rep
1 Rep

Rest 4:00 and repeat
*This is 15 repetitions without racking the bar

Followed by:

5 sets
With a 2:00 Clock Counting Down:
20/15 Calorie Row
w/ Remaining time Max Reps of:
6 Hang Power Cleans 135/95
4 Bar Facing Burpees
Rest 2:00

RX+: 155/105
Masters RX: 115/80

Phoenix Fit:

Skill:

3 sets
50′ KB front rack carry
8 Box Jumps
15/12 Calorie Assault Bike

Followed by:

Team of 2
For Time:
50 Lunges
40 Situps
30 Push ups
20 Heavy DB Thrusters
30 Push ups
40 Situps
50 Lunges
*Split work evenly