WOD

A Regional Hangover (Time)
100' DB Walking Lunge 50/35
20 Strict Pullups
30 Burpees
40 DU's
30 Burpees
20 Strict Pullups
100' DB Walking Lunge 50/35

*Rx=front rack Rx+=OH
**KB may be used as well.

DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

Partner Funfest 3 (Time)
7 Rounds
20 Partner Wall Ball (use 1 ball)
20 Hand Release Push Ups
20 Box Jumps 24/20

*for Rx+ do Clapping Push Ups

Wall Ball must be done together.
Push ups & box jumps: split the work.

The Four Horseman (Time)
4 Rounds
7 Front Squats 185/125
14 TTB
7 Shuttle Sprints

Midline Surprise (Weight)
EMOM 20
1: 15/10 Cals Assault Bike
2: 20 Situps
3: AMRAP DB C&J (Single Arm)
4: 40 DU's
5: Rest

*Score is total weight moved: DB weight x total reps.

Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
30 Muscle-Ups (Time)
30 muscle-ups for time

Hang Snatch (1RM in 8)
An Isabel Sandwich (Time)
Row 1k
30 Snatches 135/95
Row 1k

Taurus (8 Rounds for time)
8 Rounds
8 Front Rack Lunges 165/110
8 Burpees
Sprint 200m

*Rest 1 minute after each round.

Jennifer (AMRAP - Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013

How's It Hangin? (AMRAP - Reps)
EMOM 12
2 Hang Power Cleans 205/135
4 Pushups
AMRAP DU's in remaining time.

*All reps must be completed for Rx.
**Score is total number of DU's.

HOURS

Monday - Thursday: 5:00 AM - 8:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 12:00 PM

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040