WOD

8 Rounds NFT

3 Power Clean and Push Jerks AHAP

30m Sled Push 180/135

:30 Hollow Hold

5 Rounds

15/12 Cal Ski

20 Lunges 53/35

12 Burpees

Every 5:00 x 7 Total Rounds

30/21 Cals on the Echo/Assault Bike for Time

*During your rest, you must complete a :20 L-Sit and a :40 dead hang on the pullup bar.

**Score is your slowest time on the Bike.

E2MOM x10
12 Pushups
6 Deadlifts 185/125
3 Hang Power Cleans 185/125

Rx+ = 9 HSPU & 225/145

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

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

Contact us for a Free Intro Class!

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040