Category: W.O.D.

Coastside CrossFit – Class

Overhead Squat
Build to Heavy Single

“Power Move”
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

Kilos: 43/29

Coastside CrossFit – Class

Metcon (No Measure)

5 Min AMRAP

700m

7 Squat Cleans

25 Double Unders

5 Min AMRAP

500m

7 Squat Cleans

25 Double Unders

5 Min AMRAP

300m

7 Squat Cleans

25 Double Unders

Coastside CrossFit – Class

Push Press

Little Dipper (AMRAP – Rounds and Reps)

6 Min AMRAP

21-15-9

Push Press

Lateral Burpees

Coastside CrossFit – Class

Flinstones (AMRAP – Rounds and Reps)

25 AMRAP

50 Wall Balls

40 Cals

30 DB Snatch

20 Toes to Bar

Coastside CrossFit – Class

Metcon (AMRAP – Rounds and Reps)

4 Rounds

3 Minute AMRAP 3 Minute Rest

9 Hang Cleans

7 Toes Through Rings

5 Bar Facing Burpee

Coastside CrossFit – Class

Metcon (No Measure)

Emom 28

1 – Row

2 – 5 Hang power Snatch

3 – Handstand Walk

4 – Rest

Coastside CrossFit – Class

Back Squat

Metcon (AMRAP – Rounds and Reps)

10 Min MARAP

1-5 Muscle Ups

10 DB C&J

20 Air Squats

Coastside CrossFit – Class

Metcon (No Measure)

3 Rounds

Min 1 – Row

Min 2 – DB Snatch

Min 3 – Box Jumps

Min 4 – DB C&J

Min 5 – Wall Ball

Min 6 – Rest

Coastside CrossFit – Class

Metcon (No Measure)

2-4-6-8-10-8-6-4-2

HSPU

KB Swing

Coastside CrossFit – Class

Metcon (Time)

3 Rounds

40 OH Lunges

800m Row

400m Run

20 PU/ 10 C2B/ 5 BMU