WOD

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

WOD

Metcon (AMRAP – Rounds and Reps)

Double Under: 50

SN: 3 (#185/#120)(135/95)

Burpee: 6

C2B:9

AMRAP: 20 Minutes

Strength

Press (10×2 on the minute )

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

instructor choice

WOD

Metcon (AMRAP – Reps)

2 rounds FOR REPS

In 3 minutes

Run 400m

then…

Max reps of hang cleans (135/105)

Rest 1 minute

In 3 minutes

Run 400m

then..

Max reps of toes to bar

Rest 1 minute

Strength

Power Clean (1 rep max )

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

Strength

Front Squat (1 rep max front squat)

WOD

Metcon (AMRAP – Reps)

4 rounds FOR REPS

1 minute on

:30 seconds off

Double Unders

Burpee Box Jump overs (24/20)

Rowing for calorie

Gymnastics

Handstand Push-ups (1 set of max reps HSPU)

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Strength

Back Squat (Back Squat 4 sets of 1 @80% of 2RM)