20 minute AMRAP of:

1 Deadlift
1 Squat Clean
1 Front Squat
1 Split Jerk


**bar starts from ground (no racks), so after the deadlift you must return bar to ground before starting the full squat clean. A thruster is acceptable after the front squat to go straight into the overhead if you can


5 minutes


For time:
50 Toes to Bar
*EMOM 5 Burpees; workout starts with Burpees


A. Reverse Tabata L-Sit
B. 4 x 15 Hip Extension w/ PVC OH
C. Iron Scap Protocol



3 rounds, each for time, of:
500/400 meter Row
40 Walking Lunge Steps
30 Dumbbell Push Press
20 Toes to Bar
10 Burpees
– rest 3 minutes between each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2017
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s