WOD

D6

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (6 Rounds for time) 6 power cleans 6 squat clean thrusters 6 front squats Rest 1:00 6 roundsRx= 185/125# Tigers 155/105# Bears 135/95# *Scale to 5 or 4 reps if needed.

Super 8

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Back Squat (5×5@80%) B): Super 8 (AMRAP – Rounds and Reps) 8 burpee box jump overs 30/24″ 8 power cleans 95/65# 8 thrusters 95/65# AMRAP 8 minutes Core Work *See whiteboard

Heavy Hangs

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice 50 bar facing burpees (Time) Metcon (Time) 10-8-6-4-2 Hang power cleans alternating with a partner after each setRx= 10@155/105 8@185/125 6@205/145 4@225/155 2@245/165

ten & switch

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 10-8-6-4-2 Hang power clean alternating with a partner after each set.Rx= 10@155/105 8@185/125 6@205/145 4@225/155 2@245/165 Metcon (Time) 100-90-80-70-60-50-40-30-20-10 Calorie row Burpees *Alternating with a partner every 10 reps/cals

“Randy”

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here B): 100 hollow rocks…

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