WOD

CrossFit Kindred – CrossFit

Warm-up

CrossFit Kindred – CrossFit

Warm-up

Strength

Back Squat (5×3 @70-80% of 1RM E2M)

WOD

Metcon (Time)

30 Deadlifts

30 Deficit Push-up

30 Over head lunge steps (Alternating)

20 Deadlifts

20 Deficit Push-up

20 Over head lunge steps (Alternating)

10 Deadlifts

10 Deficit Push-up

10 Over head lunge steps (Alternating)

Rx Men 185# 3-4” Deficit 45# OH Lunge

Rx Women 125# 3-4” Deficit 25# OH Lunge

Intermediate Men 155# 2-3” Deficit 35# OH Lunge

Intermediate Women 115# 2-3” Deficit 15# OH Lunge

Beginner Men 135# regular push-up No weight on the OH Lunge

Beginner Women 95# regular push-up No weight on the OH Lunge

CrossFit Kindred – CrossFit

Warm-up

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

CrossFit Kindred – CrossFit

Warm-up

Strength

Power Clean (10×3 OTM)

WOD

Metcon (Time)

Row 1000 meter ( PR Attempt)

then…

Toes to bar: 15

Air Squat: 30

Double Under: 50

5 Rounds