WOD

The High Table (AMRAP - Rounds and Reps)
AMRAP 15
6 Pullups
12 Push Jerks 135/95
6 Pullups
12 Russian KBS 70/44

Rx+ 3 BMU’s & 165/110

Front Squat (5RM)
Baba Yaga (Time)
3 Rounds for Time
9 Front Squats 185/125
50 DU’s
21/15 Cal Row

Flex Off (6 Rounds for time)
6 Rounds
9 Ring Dips
12 C2B
15 Burpees
Rest 2 Minutes

Baywatch (AMRAP - Rounds and Reps)
AMRAP 16
16 Lunges w/ KB 53/35
16 Weighted Situps
Run 400m

Hang Snatch (1RM)

Always a Work in Progress (Time)
In 8 Minutes:
1RM Hang Snatch
-Rest 4:00-
Every :30 for 4:00
3 UB Hang Snatch @ 70%
-Rest 4:00-
30/20 Cal Bike
30 Snatches 135/95

Classic (Time)
21-15-9
KB Swings 70/44
Burpees
TTB
Wall Ball 20/14

Until Next Time, My Friend (AMRAP - Rounds and Reps)
AMRAP 18
6 Hang Cleans 205/135
9 Strict HSPU
200m Run

Pacebreaker (8 Rounds for time)
Every 3 Minutes x8
10 Front Rack Lunges 135/95
Row 200m AFAP

Covering Your Overhead (Weight)
EMOM 20
Evens: 5 Left Arm Push Press & 3 Pullups
Odds: 5 Right Arm Push Press & 3 Pullups

Rx+=Strict Pullups

Pickin’ It Up (Weight)
EMOM 15
1: 5 Deadlifts AHAP
2: 20 Situps
3: 20m Plate Push

*Score is total weight lifted for the 25 deadlifts...each 5 MUST be TnG

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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