CrossFit Blacksmith

WOD “Fran” 21-15-9 Thrusters Pull Ups Rx: 95/65 lbs

WOD 3 Rounds for Time 1 km Run 5 Min Rest

WOD For Time 50 Hang Power Cleans Rx: 95/65 lbs

WOD 2 Rounds  for Reps Tabata Bike for Cal 1 Min Rest Tabata Push Ups 1 Min Rest Tabata Row for Cal 1 Min Rest Tabata V-Ups * Lowest score for each tabata is your score

Strength Deadlifts 5 x 5 with 3s Negative WOD For Time 5, 10, 15, 20, 25 Russian Kettlebell Swings Kettlebell Sumo Deadlift High Pulls Rx: 32/24 kg

Partner WOD “Modified Partner Murph” In Teams of 2, 40 Min AMRAP 100 Pull Ups 200 Push Ups 300 Air Squats Max Skips

WOD “Lunging Karen” For Time 800m Run Buy In, then 150 Wall Ball Lunges 800m Run Buy Out Rx: 20/14 lbs

WOD For Time 100 Burpee Kettlebell Box Step Overs Rx: 24/16 kg

Strength Strict Shoulder Press Build up to heavy rep, then 5 x Max Push Press Every 2 Mins WOD For Time 60 Hand Release Push ups * 10 V-Ups and 5 Pull Ups every time you break ** 10 Min Time Cap

WOD For Time 1, 2, 3, 4, 5 Power Cleans Front Squats 200m Run 6, 7, 8, 9, 10 Power Cleans Front Squats 400m Run * 20 Min Time Cap Rx: 95/65 lbs