WOD

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Metcon (No Measure) 1 power snatch 1 hang squat snatch @ 75% of p.snatch EMOM 10 minutes B): Metcon (Time) 1 DB burpee into 1 DB cluster 2 DB box step overs 24/20″ 50 roundsRx=50/35#

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 100 double unders 80 wallball 20/14# 60 power snatches 95/65# 50 OB burpees 50 C2B pull ups 60 overhead squats 95/65# 80 wallballs 100 double unders *With a partner, one working & split reps however. Core Work *See whiteboard

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice A): Snatch (1RM from 3″ deficit) B): Metcon (Time) 2000m row 30 snatches 135/95# 20 box jumps 30/24″ 10 ring muscle ups

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (5 Rounds for weight) Front Squat 3-7-3-7-3 Metcon (No Measure) Alternating EMOM 1-20/17 assault bike calories 2-10 burpee box jump overs 24/20″ 3-rest 10 rounds Core Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Rounds and Reps) 15 calorie row 15 ring dips 15 abmat sit ups AMRAP 20 minutes ROMWOD and chill

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Deadlift (percentage/tempo) Metcon (Distance) 40/30# RUCK walk 60 minutesOr Metcon (Time) 1600m sled drag 135/95#

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Back Squat (10×3@85%+5lbs.) 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 Core Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ROMWOD

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) In Pairs… 150 assault bike calories 120 deadlifts 60 burrpees over bar 100 assault bike calories 90 hang power cleans 45 burpees over bar 50 assault bike calories 60 push jerks 30 burpees over barRx=155/105#

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice Macho Man (AMRAP – Rounds) 3 power cleans 3 front squats 3 push jerks EMOM for as long as possible.Rx=205/145#