WOD

A) For time: Accumulate 1:00 freestanding handstand hold 100-meter double-KB front rack carry (35/53 lb) 50 double-KB push presses Single-KB overhead walking lunge (100 ft) Accumulate 1:00 plank hold – Use the…

Laura Hero WOD Score Rounds and Reps With a partner, complete as many rounds as possible in 21 minutes of: 30-cal row 20 burpees over the rower 10 power cleans (105/155 lb)…

Open Gym

AMRAP 15: 200-m run 10 handstand push-ups 15 wall-ball shots (14/20 lb) (9/10 ft)

A) EMOM 15 minutes 1 Power Snatch Add weight every 3 minutes B) For Time 21-15-9 Hang power snatches (75/115 lb) Box jumps (20/24 in)

4 rounds for time: 10 single-leg squats 20 pull-ups 30 push-ups 1000-m bike

CROSSFIT TOTAL Press Back Squat Deadlift Score is the sum of the best of all three lifts for 1 rep.