WOD: Every 4:00 for 28:00 200m run 5 dumbbell cleans – right 5 dumbbell cleans – left 30 russian twists 5 dumbbell push press – right 5 dumbbell push press – left

WOD: for time: teams of 3: 3 rounds: 20 bar facing burpees 20 hang power cleans 20 toes to bar 20 shoulder to overhead 200 meter run 2 rounds: 25 bar facing burpees 25 hang power cleans 25 toes to bar 25 shoulder to overhead 400 meter run 1 round: 30 bar facing burpees 30 hang power

OPEN WOD 19.1 15:00 amrap 19 wall ball shots (20/14) 19 calorie row

SKILL: 3 rounds for time 7 power cleans 21 toes to bar WOD: every 2:00 for 6:00 12 russian hamstring curls 8/8 dumbbell renegade rows (2:00 rest) every 2:00 for 6:00 12 dumbbell hang power clean 30 russian twists

SKILL: every 2:00 for 10:00: back squat every 2:00 for 8:00: front squat WOD: 7:00 amrap 7 kettlebell swings 7 burpees over kettlebell

WOD: 7 rounds: 1:00 work / :20 rest row for calories bike for calories double unders

SKILL: every 2:00 for 16:00 power snatch 70% x 2 75% x 2 80% x 1 find max power snatch WOD: 4 rounds for time 12 hang squat clean 24 push-ups (2:00 rest)

CLOSED FOR CROSSFIT KIDS

CLOSED FOR CROSSFIT KIDS SWIM WOD – 9am Boerne Municipal Pool 106 City Park Road 78006

WOD: 10:00 amrap: 200 meter run 15 sit ups 200 meter run 15 ring dips (rest 3:00) 10:00 amrap: 200 meter run 15 push ups 200 meter run 15 russian kettlebell swings