WOD

squat addict

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (5 Rounds for weight) Back squat 5-5-5-5-5Then G.I. Jane (Time) 100 burpee pull upsOr 30 Burpee Ring Muscle Ups (Time) Core Work *See whiteboard

tango deuce

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Rounds and Reps) Alternating rounds with a partner… 200m run 5 over/under PVC pipe 24/20″ AMRAP 15 minutes Metcon (AMRAP – Rounds and Reps) Alternating rounds with a partner… 5/3 bar muscle ups 10 deadlifts 185/135# 30 double unders AMRAP…

Get to the get ups!

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Reps) With a 15 minute clock running… Assault bike 5/4.5 miles *max. KB turkish get ups with time remaining.53/35# cool down ROMWOD 100 hollow rocks (Time)

2 in 1

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Rounds and Reps) 100ft. DB farmer carry 5 burpees AMRAP 10 minutes Metcon (10 Rounds for calories) :30 sec. max. calories rowed Rest 3:00 10 rounds Core Work *See whiteboard

Quality

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Snatch (1@82/87/92% “OTM”) 5 singles at each weight. B): Metcon (No Measure) 25 wallball 20/14# 10 strict C2B pull ups 50ft. handstand walk 4 rounds for quality. Core Work *See whiteboard

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