Wayne Valley CrossFit

“Backup Plan” Strength: Bench Press 4×10 Metcon: 20 Minute AMRAP 400m Run 12 Push Press 12 V-ups 12 Ring Dips RX Men: 95 Women: 65 RX+

“Frozen” Strength: Back Squat 4×10 Metcon: For Time (12 Minute Time Cap) 42 Medball Cleans 21 Pull-ups 30 Medball Cleans 15 Pull-ups 18 Medball Cleans 9

“Burnt Toast” Strength: 10 Minute EMOM: 5 Strict Pullups *Only do this after the retest workout Metcon: For Time (Retest) 21-15-9 Power Snatch 15-12-9 OHS

“Zachary Tellier” Metcon: For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10

“Pulliversary” Strength: DB Bench Press 3×10 *Only do this after the retest workout and if time permits Metcon: For Time (Retest) Start each round with

“Recover Me” Metcon: 25 Minute AMRAP 500m Row 25 Burpees 20/16 Cal Bike 25 ABMAT Situps RX+ Men: GHD Situps Women: GHD Situps (click here

“Move Over” Strength: Clean & Jerk 1RM Metcon: 3 Rounds For Time (15 Minute Time Cap) 30 DU 20 Box Jump Overs 10 Hang Power

“Touchdown” Strength: Deadlift 1RM Metcon: 13 Minute AMRAP 10 KB Swings (Russian) 8 Toes-to-Bar 6 HR Pushups RX Men: 35 Women: 26 RX+ Men: 53

“I’ve Got A Fast Car” Strength: Front Squat 1RM Metcon: 4 Rounds For Time 20/16 Calorie Row 20 Push Press 20 Wallballs RX Men: 75/20 Women:

“Jacinto’s Storm” Metcon: For Time 69 Double-Unders 69 Air Squats 69 Push-Ups 69 Pull-Ups 69 Wall Ball Shots (20/14 lb) 69 Kettlebell Swings (1.5/1 pood) 69

“It All Adds Up” Metcon: Every 6 Minutes for 4 Rounds 10 Strict Press 25 DU 15 Pullups Max cals until 5:00 mark *Only work until

“Main Course” Strength: A1) DB Weighted Box Step-ups x10 p/s (do 1 side at a time) A2) DB Single-Leg Bulgarian Split Squat x8 p/s Metcon: 12

“Between 10 & 2” Skill: Rope Climb Accessory Work Metcon: 6 Rounds For Time (15 Minute Time Cap) 10 Power Snatch 10 Bar Facing Burpees 2 Rope

“Gravitational Pull” Strength: 10 Minute EMOM: Front Squats x2 Metcon: For Time (18 Minute Time Cap) 100/85 Cal Row 75 KB Swings 50 Box Jumps RX Men:

“Punch Out” Strength: A1) DB Single Arm Strict Press x10 p/s A2) Inverted Barbell Row x10 Metcon: 10 Minute AMRAP 3 Bar MU 6 Power Cleans

“Joker” Strength: Deadlift 5×3 Metcon: For Time 1-2-3-4-5-6-7-8-9-10 Toes-to-Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts Rest 3 Minutes Finisher: 30 DB Thrusters (moderate weight) RX 54 and Under Men: 225

“Face Off” Strength: A1) Bent Over Rows x10 A2) KB Farmers Carry (HEAVY) window to wall Metcon: 14 Minute AMRAP 60 DU 30 Single DB Hang

“Throw Me A Bone” Skill: Kipping Accessory Work Metcon: For Time (20 Minute Time Cap) 1000m Row 2 Squat Cleans 8 Burpees OTB (lateral) 750m Row