X-FIT: CrossFit Athletics Greensboro / High Point

Work up to max weight
Deadlift
Shoulder Press
Squat

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Warm up
Work on full snatch
OVHD squat
Snatch pulls

WOD
Seven rounds for time of:
15 Pullups
10 Thrusters 45/25
15 Kettlebell swings, 53/36
20 Double-unders or 60 singles

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Deadlift
6 x 3
Mountain Climbers
3 x 10

AMRAP 12 minutes
1 Kb snatch
1 Turkish get up
1 Windmill

Clean and Jerk 155#
Hang Clean
Jerk

1 rep on the minute for 10 minutes
6 x 3 Front Squat
3 x 10 GHD

3 x 8 Bent Over Rows
Burpees x 8

3 Rounds
Back Lunges x 20
Ring Rows x 10
DB Squats x 20
Dips x 10