CrossFit Blacksmith

Strength Cleans Work on Technique WOD 1 7 Min AMRAP 400m Run, then AMRAP 10 Power Cleans 10 Push Ups WOD 2 7 Min AMRAP 400m Run, then AMRAP 10 Front Squats 10 Push Ups WOD 3 7 Min AMRAP 400m Run, then AMRAP 10 Squat Cleans 10 Push Ups Rx: 115/75 lbs

Partner WOD 3 Rounds for Time, in Teams of 2 200m Run 40 Pull Ups 60 Wall Ball Push Presses 80 Hollow Rocks

WOD For Time 400m Run 2 Rounds      15 Power Snatches      15 Close Grip Push Ups 400m Run 2 Rounds      15 Hang Power Snatches      15 HR Push ups 400m Run Rx: 115/75 lbs

WOD 32 Min E2MOM (90s Work, 30s Transition) Bike for Cal Toes-to-Bar Man Makers without squats Chest to Bar Rx: 20/15 kg DB

Strength Back Squats 5 x 5 @ 70% (every 2:30 mins) WOD 3 Rounds for Time 15 Side Box Step Ups (per leg) 16 Dumbbell Goblet Lunges Rx: 20/15 kg DB

Strength 15 Min EMOM Side Plank Switches Hollow Rocks Plank Walk (Forward) WOD 15 Min AMRAP 10, 20, 30, 40… Double-Unders 200m Run

Strength Floor Press 5 x 5 Every 2 Mins WOD 5 Rounds for Time 8 Push Presses 8 Burpees Rx: 135/105 lbs

Partner WOD For Time Complete 500 Reps as a Team Kettlebell Thrusters Kettlebell Swings Kettlebell Russian Twists Pull ups * Every 100 Reps, both partners perform a 200m Suitcase Carry

WOD “C H A O S”

WOD 1 6 Min AMRAP 10/8 Cal Bike 10 Ring Dips 2 Min Rest WOD 2 6 Min AMRAP 12/10 Cal Row 10 Pull Ups 2 Min Rest WOD 3 6 Min AMRAP 20 Double-Unders 10 Dumbbell Snatches 2 Min Rest WOD 4 6 Min AMRAP 2 Laps Sled Push (45/25 lbs) 20 Mountain Climbers