WARM UP: 30 Drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows Stretch SKILL: Every 2:00 for 14:00 1 Front Squat 30

WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-up SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Ab mat

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds 400m Run 12 Burpees 12

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds 400m Run 12 Burpees 12

WARM UP: 3 X Fence drills 10 Jump squats 10 SLSU 10 GM SKILL: ME for 3:00 DU and SU WOD: 6 RFT (24:00 cap) 15 OHS (105/75) 15 Box Jump Overs (24/20) 25 AB

WARM UP: 200 M Run Plyos BBWU SKILL: Set up for WOD WOD: Cindy full of Grace 3 Rounds 10 Clean and jerks ( 135/95 ) 3 rounds of Cindy CASH OUT