WOD

Every 2:00 x5

30m Sled Push 225/180

Every 2:00 x5

Ski AFAP in :20

Every 2:00 x5

Bike AFAP in :20

...or...

AMRAP 30

15/12 Cal Ski

:30 Plank

15/12 Cal Bike

:30 Hollow Hold

Buy In: 1:00 HS Hold

21-18-15-12-9

Cals on the Rower

DB Bench Press 50's/35's

Cash Out: 1:00 HS Hold

Rx+ = 50ft HS Walk and 70's/50's

7 Rounds Not for Time

4 Back Squats AHAP

100ft Front Rack Carry AHAP

8 Strict Pullups

*30 Minute Cap

AMRAP 20

60 Cal Ski

50 DB Snatch 50/35

40 Ball Slams 30/20

1 Partner Works:1 Partner Rests

50 Burpees

EMOM 5 C2B

rest 5:00

100/80 Calories on the Row

EMOM 5 Burpees over the Rower

EMOM as long as you can

3 Power Cleans 155/105

3 Front Squats 155/105

3 Push Jerks 155/105

*Rx+=185/125

**Every athlete will complete 10 rounds, even if they fall short of it in the EMOM.

25-20-15-10-5
DU’s x2
TTB

*In the remainder of 15 minutes, complete as many plate push (10m) as possible. That will be your score.
*Rx+ = 10-8-6-4-2 BMU

EMOM 18
1-Ski
2-Bike
3-Row

*Pick a number to start with. You MUST increase your reps by one each round. RX is a successful finish. For example, if I start with 10. I:
Ski 10 Cals in the first minute,
Bike 10 Cals in the second,
Row 10 Cals in the third...
Ski 15 Cals in the 16th
Bike 15 Cals in the 17th
Row 15 Cals in the 18th...

**Score is total completed reps.

5 Rounds

AMRAP BW Bench Press

AMRAP Pullups

*Kipping or strict, simply record in WODIFY.

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

Back Squats AHAP

100ft Farmer's Carry each round

*Score is total weight moved

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