WOD

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) 3 rounds of: 50 double unders :20 sec. L-sitrest 3:00 Metcon (Time) 3 rounds of: 50 double unders 15 hollow rocksrest 3:00 Metcon (Time) 3 rounds of: 50 double unders 10 v-ups*courtesy of linchpin athletics

CrossFit Isorropia – CrossFit Warm-up 500m Row (Time) Max Effort 500m Row Back Squat (Establish 1RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Core Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (AMRAP – Rounds and Reps) 8 toes-to-bar 10 DB hang clean & jerk 50/35# 100m run AMRAP 20 minutes

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice Metcon (Time) 4 rounds FT 20 shoulder to OH 15 front squats 20 box jump overs 24/20″ *weight increases every rounds 1=135/95 2=155//105 3=175/125 4=205/14522 min. cap.

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (7 Rounds for weight) Power Snatch 1-1-1-1-1-1-1 Metcon (Time) 10 burpees 100m row 9 burpees 100m row 8 burpees 100m row 7 burpees 100m row 6 burpees 100m row 5 burpees 100m row 4 burpees 100m row 3 burpees 100m row 2…

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) Alternating “OTM” Odd: max assault bike calories Even: 2 rope climbs Every minute on the minute until 200/150 calories are completed Core Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (5 Rounds for weight) Shoulder press 1-1-1-1-1 Metcon (5 Rounds for weight) Push press 3-3-3-3-3 Metcon (5 Rounds for weight) Push jerk 5-5-5-5-5 Metcon (3 Rounds for time) 800m run Rest as needed 3 rounds

CrossFit Isorropia – CrossFit Warm-up *Coach led Deadlift (Build to a heavy 5 for the day) Metcon (Time) 10 deadlifts 275/185# 50 double unders 3 rounds Core Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats ROMWOD & Chill

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) 21-15-9 Squat clean 135/95# Ring dip Core Work Floor wipers 4-5x10ea.