WOD

E2 T2 B

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) Every 2 minutes 250m row *max toes-to-bar *repeat until you finish 75-100 reps. Hang Power Clean (10 heavy singles) *:2 sec. pause @ hang pos. & catch Accessory Work *See whiteboard

powerball

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Push Jerk (10 singles) :2 sec. pause @ dip & catch Metcon (Time) 100 wallballs 20/14# *5 burpees EMOM *starting w/ burpees Accessory Work *See whiteboard

Double Dare

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) In teams of 3.. or 2 150 assault bike calories (switch EMOM) 150 burpees to plate 45/25# 150 DB thrusters 50/35# 150 toes-to-bar

PS HPC SP

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice Power Snatch (1×3@50 2×2@60% 4×2@65%) Hang Power Clean (1×3@50% 2×3@60% 4×2@70%) Snatch Pull (1×3@70% 2×2@80% 2×2@90%) 30 Muscle-Ups (Time) 30 muscle-ups for time

called it

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (10 Rounds for reps) 1:00 clock… 30 double unders *max. bench press 135/85# w/ time remaining. 1:00 rest 10 rounds Accessory Work *Athletes choice

The hang snatch mile

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 400m run 15 hang squat snatch 95/65# 400m run 12 hang squat snatch 115/75# 400m run 9 hang squat snatch 135/85# 400m run 6 hang squat snatch 155/95# Accessory Work *See whiteboard

Last OTM?

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (No Measure) EMOM 30 minutes 3-10 toes-to-bar / 10 minutes 3-10 HSPU / 10 minutes 3-10 C2B pull ups / 10 minutes*Add 1 rep. from last weeks workout. Deadlift Metcon (5 Rounds for weight) Deadlift 5-5-5-5-5 Accessory Work *See whiteboard

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