CrossFit Blacksmith

WOD 25 Min AMRAP 1, 2, 3, … Cleans (95/65 lbs) Front Rack Lunges (alternating per leg) Shoulder to Overhead * After Every 3 Rounds, Run 400m

Technique Muscle Ups Double-Unders WOD 16 Min EMOM 3 Muscle ups 15/12 Cal Row 12/9 Cal Bike 25 Double-Unders Strength Bench Press 4 x 10

Strength 5 Rounds (Every 2 Mins) 1 Snatch Deadlift 1 Snatch High Pull 1 Hang Squat Snatch 1 Snatch WOD For Time 25 Mountain Climbers Per Leg 10 Deadlifts (165/225 lbs) 20 Hand Release Push Ups 10 Deadlifts 15 Toes-to-Bar 10 Deadlifts 10 Handstand Push Ups 10 Deadlifts

Strength Back Squats 7-5-5-3-1 * Start with 60% and Build Up to 90-95% for the Last Set ** 20s Wall Sit hold or Hollow Hold Between Sets WOD For Time 10-20-30 Medicine Ball Cleans (20/14 lbs) Sit-Ups Burpees

Strength Push Presses 5 x 3 @ 80% every 90s (from the ground)  WOD 21-15-9 Box Jump Overs Double Dumbbell Clean and Jerks (20/15 kg)

Partner WOD For Time Buy In: 50 Pull ups 10 Rounds     12 Sumo DL High pulls     12 Goblet Squats     12 V ups Buy Out: 50 Pull ups * One partner works while other partner holds a Kettlebell

Strength Deadlifts 4 x 10 @ 60% WOD For Time 15-12-9 Burpees Pull ups 30-24-18 Hang Dumbbell Clean & Jerks 60-48-36 Abmat Sit ups

WOD 1 For Time 1km Row WOD 2 For Time 1.5 Mile Bike WOD 3 For Time 800m Run * 2 Mins Rest between each WOD ** Once all WODs completed, repeat for one more round

Strength 5 Rounds Max Strict Pull Ups 10 Bent Over Dumbbell Flies Rest 90s between sets WOD For Time 120 Wall Balls (20/14 lbs) * 3 Pull Ups every 2 Mins

Strength Front Squats 5 x 5 @ 60% WOD 21-15-9 Squat Cleans V-Ups 50 Double-Unders