WOD

Hot Dogs and Hamburgers (AMRAP - Rounds and Reps)
AMRAP 15
5 Push Jerks 165/110
10 C2B
15 BB Hops

Above All Else, Just Have Fun (Time)
20 Rounds
1 Power Clean 225/145
1 Hang Clean 225/145
5 Wall Ball 20/14

Add a Little Practice (Calories)
AMRAP Cals on the Ski in 2 Minutes...then

8 Rounds
:30 HS Hold
1:00 Hollow Hold
:30 Hold in the top of a Ring Row

Done with Your Best Effort (Calories)
AMRAP 2
15 Russian Swings 70/44
10 Burpees
Row for Cals in Remaining Time

Rest 2:00 x5

Movements That Matter (Weight)
EMOM 16
Evens: 4 Back Squats AHAP
Odds: 12 DB Push Press

*Score is total weight.

Constantly Varied (Time)
5 Rounds
10 TTB
Run 2 Laps
10 C2B
Run 2 Laps

Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

Can I Get an Encore? (AMRAP - Reps)
AMRAP 5
25 DU's
5 Hang Snatches 135/95

Rest 3 and Repeat with 115/75
Rest 3 and Repeat with 95/65

Talk to Me Johnnie (Time)
8 Rounds
3 Deadlifts 315/205
6 Ring Dips
9m Plate Push

All Go, All Show, I Want it All (AMRAP - Reps)
EMOM 10
5 Strict Pull-ups
AMRAP Thrusters 115/75 in the remainder

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