WOD

Every 4:00 x6

36 DU's

12 TTB

12 Cals on the AB/EB

Rx+=8 TTB 4 BMU & 16/12 Cals on the AB/EB

8 Rounds NFT

3 Power Clean and Jerks AHAP

30m Plate Push

:30 Hollow Hold

*30:00 Cap

Buy In: Row 40 Calories

30-20-10

DB Snatch 50/35

Burpees

Cash Out: Row 40 Calories

Every 5:00x6

30/24 Cals on the AB/EB

*During the rest you must complete

:20 in an L-Sit and :40 in a dead hang.

**Score is your slowest time.

E2MOM x10

12 Pushups

6 Deadlifts 185/125

3 Hang Power Cleans 185/125

Rx+=9 HSPU and 225/145

Back Squat 5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Wall Balls 30/20

Pullups

Ski

Row

Burpees

*Start with 2 reps inside minute 1.

Minute 2=4 reps (calories)

Minute 3=6 reps (calories)

...until you cannot complete the desired reps in the designated minute.

Rest 4 between each.

Score is total number of reps.

AMRAP 3

8 DB Snatches 50/35

8 Box Jump Overs 24/20

Rest 2:00

AMRAP 3

8 DB Clean and Jerks 50/35

8 Box Jump Overs 24/20

Rest 2:00

Repeat for 2 total rounds.

10 Rounds

6 Thrusters 135/95

6 TTB

Rx+= 165/110 & 3 RMU

AMRAP 3/Rest 1:00

15 Russian KBS

Run 1 Lap

15 Burpees over the KB

Run 1 Lap

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