WOD

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 150 strict bar dips *15 GH sit ups every break. Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *See whiteboard “Drop set” (Time) 20 thrusters 165/115# 30 thrusters 135/95# 40 thrusters 95/65# Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 20/14 assault bike calories 10 bar muscle ups 4 rounds Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Reps) 1 tire flip 600+/350+ 100m run 2 tire flips 100m run 3 tire flips 100m run etc… AMRAP 30 minutes Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) As a 2 person team: Partner 1 “Elizabeth” (squat clean) Partner 2 “Amanda” Partner 1 “Nasty Girls” Partner 2 “Jackie” Partner 1 “Helen” Partner 2 “Helen”

CrossFit Isorropia – Barbell Club Snatch (max for the day) Clean and Jerk (max for the day) Front Squat (max for the day)

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 50ft. offset waiter carry 53/35# overhead 70/53# suitcase 20 rounds / 10 rounds each

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 500m row 15 ring push ups 20 toes-to-bar 4 roundsRx+ = 5 rounds Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) Run 3200m Rest 5:00 Run 1600mTotal time minus 5 minutes is your score.

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Split Jerk (Est. 1RM then 80% of that for 4×1) B): Metcon (AMRAP – Reps) 9 deadlifts 275/155# 3 ring muscle ups AMRAP 7 minutesScale to 3-5 strict pull ups Core Work *See whiteboard