Wayne Valley CrossFit

Skill: HSPU/HSW Strength Work Metcon: Every 4:00 x4500m Row10 Push Press (rx: 95/65 | rx+: 135/95) In remaining time: Max Toes-to-Bar rest 1:30 (click here for

Strength: Snatch Balance 6×3 Metcon: 3 Rounds For Time 20 Box Jumps10 Hang Squat Snatch (rx: 75/55 | rx+: 95/65)30 DU (rx+: 40 DU) (click

Strength: 13 Minutes to complete12-10-8-6-4Strict/assisted pull-ups*Scale the numbers if need to Supersetted with 6-6-5-5-5Strict Press (from ground)@45-55% of 1RM Complex Jerk from 3/24 Metcon: 12

Strength: Hang Clean Technique Drills15 Minutes to complete10 sets of 3 High Hang Clean Pulls + 1 High Hang Clean (Power or Squat)Work off 60-70%

Strength: Every 3 Minutes x48 Front Squats @60-65 of 1RM Metcon: 14 Minute AMRAP25 Thrusters (rx: 75/55 | rx+: 95/65)50/40 Cal Row25 HSPU (click here

Metcon: For Time (2 Person Teams) 27 minute time cap 5 rounds30 Pullups30 S2OH (rx: 95/65 | rx+: 135/95)30 Toes-to-Bar30 Calorie Row/20 Calorie Bike/400m Run (200m per

Strength: 1RM Squat Snatch Metcon: 7 Minute AMRAP1-2-3-etcOHS (75/55)Burpees OTB (lateral) (click here for full workout & description)

Metcon: For Time200m Run20 HSPU (rx+: 4″/2″ deficit)4 Hang Power Cleans (rx: 115/85 | rx+: 155/105) 400m Run16 HSPU8 Hang Power Cleans 800m Run12 HSPU12

Metcon: 30 Minute EMOMM1: 10-12 KB SwingsM2: :20-:30 Hollow Body HoldM3: 10-12 WallballsM4: 10-12 Toes-to-BarM5: 10/8 Cal Bike SprintM6: Rest (click here for full workout

Strength: 1RM Hang Clean Metcon: 10 Minute AMRAP7 Push Press (95/65)7 Strict Pullups21 DU (click here for full workout & description)

Strength: 1RM Front Squat Metcon: For Time (11 Minute Time Cap)75 ABMAT Situps50 Box Jumps (24″/20″)25 Deadlifts (185/125) (click here for full workout & description)

Metcon: For Time 2 Person Team (30 Minute Time Cap)100/80 Calorie Row or 80/65 Calorie Bike100 G2OH (rx: 95/65 | rx+: 115/85)100 Box Jump Overs (rx: 24″/20″)100 Pushups100

Metcon: 16 Minute AMRAP6 HSPU12 Deadlifts (95/65)6 Ring Dips12/9 Bike rest 3 minutes Finisher:15-12-9BurpeesHollow Body Rocks (click here for full workout & description)

Strength: Every :90 x62-3 Power Cleans @60% of 1RM or 60% of how you feel today Metcon: 12 Minute AMRAP35 DU/70 SU5 Toes-to-Bar or V-ups10

Metcon: Every 4:00 x 4500m Row15 Wallballs*in remaining time: max burpees Rest :90 after every round *Score is number of burpees across all 4 rounds (click

Metcon: 24 Minute AMRAP2-4-6-8-etcBox JumpsSA DB Hang Clean & Jerk (rx: 40/25 | rx+: 50/35) *200m Run or 250m Row after every round (click here for

Strength: 4×6 @45-55% of 1RM complex from 3/24 Metcon: For Time (15 Minute Time Cap)42 Kettlebell Swings (53/35)21/16 Calorie Assault Bike30 Kettlebell Swings15/12 Calorie Assault

Metcon: 24 Minute AMRAP (2 Person Teams)Partner A: 400m RunPartner B: 1 round of the following16 Deadlifts (135/95)12 HSPU/HRPU48 DU/96 SU *When Partner A comes back, partner