Come in between 4:30 and 7:30 to make up one of the last 6 workouts: Find your 1 rep max overhead squat, front squat and back squat "Daniel" - 50 pull ups, 400m run, 21…

Complete for time: 50 wall balls (20/14# to 10/9') 5 snatch (155/95#) 1 rope climb 40 wall balls (20/14# to 10/9') 4 snatch (155/95#) 1 rope climb 30 wall balls (20/14# to 10/9') 3 snatch (155/95#)…

Bench Press 5-5-5-5-5 Then 50 floor wipers NFT (60% 5 rep max) WOD Notes:  Compare to 121103. Community Notes:  Happy Birthday Tanya!!

AMRAP in 12 minutes of: 10 muscle ups 20 handstand push ups 30 burpees 40 kettlebell swings (53/35#) 50 double unders AMRAP ground to overhead (135/95#) WOD Notes:  The score on this workout will be the…

"Daniel" 50 pull ups 400m run 21 thrusters (95/65#) 800m run 21 thrusters (95/65#) 400m run 50 pull ups WOD Notes: This CrossFit Hero WOD is dedicated to Army Sgt 1st Class Daniel Crabtree, who…

Overhead Squat 1 rep max Front Squat 1 rep max Back Squat 1 rep max WOD Notes:  Once you begin lifting, the weight can only increase.  Use the overhead squat to warm up for the…

"Randy" Complete for time: 75 power snatches (75/55#) WOD Notes:  ”Randy” is a benchmark hero WOD that is designed to be in the sub-ten minute time domain.  You should choose a weight that you could…

Complete 15-12-9-6-3 reps for time of: front squat (205/135# NTE 65%) toes to bar

Take 20 minutes to find your 10 rep max power clean Then AMRAP in 5 minutes strict pull ups WOD Notes:  The 10 rep power clean must be touch and go meaning is just taps…

Banded Box Back Squat 10x2 Then 1 mile run WOD Notes:  Feel free to come in at the 8:00 a.m. barbell club to complete this workout. Community Notes:  Happy Birthday Phil and James!!