WOD'S

BURN 60 CLASS

FULL-BODY STRENGTH

AMRAP x 10 MINUTES
12 DB Hang Power Cleans
10 DB Push Jerks
8 DB Front Squats

FULL-BODY WORKOUT
EMOM x 9 MINUTES
MIN 1 - :45 Alt DB Hang Clean to
Press
MIN 2.- :45 Squat Jumps
MIN 3 - :45 Double Unders
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 - :45 Alt DB Hang Clean to
Press
MIN 2 - :45 Squat Jumps
MIN 3 - :45 Double Unders
(Score is Reps)
FINISHER + NCMOBILITY
5 SETS (:20 ON/:10 OFF)
MVMT 1 - Single DB Bicep Curls
MVMT 2 - Single DB OH Tricep Ext

CROSSFIT CLASS

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar must move continuously for
all 3 reps

BENCHMARK WORKOUT
"FRAN"
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups