Tuesday

WOD
“Megalodon”
Teams of 2:
6 Rounds For Time:
12 Box Jumps 30"/24"
21 Dumbbell Front Squats 50’s/35’s
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Monday

WOD
“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch 50#/35#
27 AbMat Sit-ups

Friday

CrossFit Open WOD 19.4

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men snatch 95 lb.

Women snatch 65 lb.

Time cap: 12 minutes

Wednesday

Strength
Back Squat
Build to Heavy Set of 5

WOD
“Jacquelyn”
For Time:
1000 Meter Row
50 Wallballs 20#/14#
30 Toes to Bar