WOD

One Armed Fiasco (AMRAP - Rounds and Reps)
AMRAP 14
Run 200m
10 DB Snatch 50/35
25 OH Walking Lunge 50/35

Spanish 21 (Time)
3-6-9-12-15-12-9-6-3
Hang Power Cleans 135/95
Pushups
*30 DU’s per round

RX+= 165/110 & HSPU

Let It Ride (AMRAP - Reps)
5 Rounds
3 Minutes On/1 Minute Off
15/10 Cals on the AB
15 TTB
AMRAP Wall Ball 20/14 in the remaining time.

Score is total number of wall ball.

Turn the Page (Time)
5 Rounds
15 Russian KBS 70/44
10 Burpees
Run 400m

Capped at 20 Minutes.

I’ve Got the Need... (3 Rounds for time)
9-6-3
C2B
3-2-1
Squat Cleans 185/125

Rest 4:00
Repeat for 3 total rounds.

Rx+=6-4-2 BMU and 225/145

Push Press (5RM In 10 minutes)
Sherwood Special (Time)
30-20-10
Row for Cals
Push Press 135/95

Two Hype Feet (AMRAP - Rounds and Reps)
AMRAP 14
10 Hang Cleans 135/95
10 Pistols
10 Sit Ups

Drago (AMRAP - Reps)
EMOM 12
4 Deadlifts 275/185
6 Pushups
AMRAP Bar Facing Burpees

*Score is total number of burpees.

Chase the Arch, Spot the Hollow (AMRAP - Reps)
4 Rounds
AMRAP 1 - 8 Strict Pullups + DU’s in the remainder
Rest 1 Minute
AMRAP 1 - 12 TTB + DU’s in the Remainder
Rest 1 Minute

*Score is total # of DU’s

Outside the Box (AMRAP - Rounds and Reps)
AMRAP 5
10 Back Squats @ BW
100m Farmer's Carry
Rest 5 Minutes
Repeat for 3 Total Rounds

HOURS

Monday - Thursday: 5:00 AM - 7:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040