WOD

Front Squat 5-4-3-2-1

...then...

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

Wall Ball 30/20

Pullups

Rx+= C2B

Partner WOD:

5 Rounds

10 Synchro DB Snatch 50/35

10 Synchro DB Push Press 50/35

10 Synchro Burpees Over the DB

1 Lap Suitcase Carry 50/35

21-18-15-12-9

Cals on the Echo/Assault Bike

Ball Slams 30/20

*Record which bike you use in the notes.

40 Power Cleans 225/145

EMOM 4 Burpees and 4 Air Squats before you touch the bar.

10 Rounds

3 Ring Dips

6 TTB

Run 100m

...or...

30 Ring Muscleups for time

Every 4:00 x8
Row 30/24 Cals for Time

*Score slowest time out of the 8
**During rest, you must complete :30 of a HS hold and :30 of a dead hang from the bar

5 Rounds
5 Shoulder to Overhead 185/125
20 Russian KBS 70/44

Rx+ = 205/135 & 88/53

6 Rounds Not for Time
3 Heavy Back Squats
100ft Farmer’s Carry
100ft Sandbag Carry

Teams of 2
Buy In: 100/80 Cals AB
...then 3 rounds...
40 KBS 70/44
60 Burpees
80 DU's

1 Partner Works while 1 Partner Rests

Rx+ Round 1 - resting partner holds a HS
Round 2 - resting partner hangs from the bar
Round 3 - resting partner holds the top of a pushup

Run 800m

...then...

10 Rounds

5 TTB

10 Wall Balls 20/14

Rx+ = 5 BMU + 15 Wall Ball 20/14

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