WOD

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coach George Choice

WOD

Metcon (AMRAP – Rounds and Reps)

Prison Rules :15 x 3 Reps x16 Intervals

1:00 Rest

PSN/PCL&J/TH* *

(95#/#65)

Strength

Snatch (10X2 On the minute )

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

WOD

Metcon (AMRAP – Rounds and Reps)

FSQ: 3 (#155/#105)

CL&J: 6 Run 400

AMRAP: 20 Minutes

Strength

Bench Press (5 sets 10 reps Every 2 minutes )

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

WOD

Metcon (Time)

Wall Ball: 50 (#20/#14)

Push Up: 40

Box Jump: 30

Dumb bell Thruster:20

Strict Pull-ups 10

For Time

Strength

Front Squat (5 sete 2 reps Every 2 minutes )

CrossFit Kindred – CrossFit

Warm-up

General (No Measure)

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Jump Squat

4 Rounds

Mobility/Stability (No Measure)

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

4 Rounds

WOD

Metcon (Time)

Run:400

Air Squat: 50

Dumb Bell Snatch 1/1 x 10 (#70/#50)

Three Rounds for Time

Strength

Push Press (5×2 Every 2 Minutes )