WOD

Comin’ in hot

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Flight Simulator (Time) Unbroken Double Unders *5 rep increments up to 50 then back down to 5. B): Deadlift (Build to heavy 3) C): 100 hollow rocks (Time) Accessory Work Collect 5:00 in a handstand hold

5×4/10×2’s

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Overhead Squat A): Metcon (5 Rounds for weight) Overhead squat 4-4-4-4-4 B): Metcon (AMRAP – Reps) 2-4-6-8-10-12…etc. Hang power snatch 75/55# Burpees to 6″ target AMRAP 10 minutes Core Work Or ROMWOD

Threez

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) Teams of 3, one working… 150 double unders 30 deadlifts 315/215# 150 double unders 30 power cleans 185/125# 150 double unders 30 thrusters 135/95# 150 double undersDU = split however BB = 5 at a time

snatch & 7

CrossFit Isorropia – Barbell Club Warm-up Athletes choice 1): Hang Snatch (Build to a heavy single) 2): Metcon (AMRAP – Rounds and Reps) 3 box jumps 38/30″ 2 ring muscle ups 1 cluster 185/125# AMRAP 7 minutes

Annie run down

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 800m run / 50 abmat sit ups 700m run / 40 abmat sit ups 600m run / 30 abmat sit ups 500m run / 20 abmat sit ups 400m run / 10 abmat sit ups ROMWOD

paying the man

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 1:00 clock… 15/11 assault bike calories *Max. power snatch 115/75# w/ time remaining. *Rest 1:00 *Repeat until 75 snatches are completed. Core Work *See whiteboard

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