Category: W.O.D.

Coastside CrossFit – Class

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench press

Double KB Clean

Coastside CrossFit – Class

Muscle-ups (5-3-1-1-1)

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

21-18-15-12-9

Cal Row

12-9-6-3-1

Devils Press

Coastside CrossFit – Class

Weightlifting

Snatch EMOM

Metcon (AMRAP – Reps)

5 Rounds

2 Minutes on 2 Minutes Off

10 Toes to Bar

10 Burpee Over Bar

in the reaminaing time max ground to overhead

Coastside CrossFit – Class

Back Squat (10×10)

+2.5-5%

Coastside CrossFit – Class

Metcon (No Measure)

40 Minutes

(4 Rounds)

5 Minute Row

5 Minute AMRAP

5 Bench

1 Peg Board

5 Box Jumps

Coastside CrossFit – Class

Work A Weakness

Nailed it!

Metcon (No Measure)

KB Grace Left Arm

-Rest-

KB Grace Right Arm

-Rest-

KB Isabel Left Arm

-Rest-

KB Isabel Right Arm

Coastside CrossFit – Class

Metcon (No Measure)

You go I go

30 Min AMRAP

1 Hang Power Clean

2 Def HSPU

30 Double Unders

4 Burpee Over Wall

Coastside CrossFit – Class

Gymnastics

Work a skill

Metcon (Time)

21-18-15-12-9

Pull Up

OHS

*200m run after each round*

Coastside CrossFit – Class

Back Squat

Coastside CrossFit – Class

Weightlifting

EMOM 20

3x High Hang Snatch