CrossFit Blacksmith

WOD 20 min AMRAP 10 Power Cleans (115/75 lbs) 10 V-Ups 10 Burpees Over Bar

Strength Box Back Squats 6 x 4 @ 80% WOD 5 Min AMRAP 3 Push Presses (75/55 lbs) 3 Thrusters 3 Front Squats

Partner WOD In Teams of 2, 3 Rounds for Time 200m Run 30 Sit Ups 40 Medicine Ball Snatches (20/14 lbs) 30 Kettlebell Swings (24/16 kg) * Everything Synchronized

Strength Deadlifts 5 x 8 @ 60% WOD 5 Min AMRAP Max Pull Ups * 8 Jumping Lunges every time you break

WOD 3 Rounds for Time 800m Run 20 Single Arm Man Makers (20/15 kg) * 30 Min Time Cap

Strength Strict Shoulder Press 5 x 7 @ 50% WOD For Time 20 Box Jumps 20 Burpees 20 Sit Ups

Strength Turkish Get Up Build Up to Heavy Rep WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes-to-Bar Kettlebell Swings (24/16 kg)

Strength Back Squats 5 x 5 @ 70% WOD 3 Rounds for Time 10 Goblet Box Step Ups 10 Goblet Lunges * 6 Min Time Cap

Partner WOD 30 Min AMRAP 10 Push Ups 10 V-Ups 10 Push Presses (65/45 lbs) 10 Box Jumps

Strength Deadlifts Find your One Rep Max WOD 5 Min AMRAP Max Push Ups * 8 Jumping Lunges every time you break