WOD

3 strength options

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Back Squat (8×4@80%+5lbs.) Or Bench press ^same #’s Or 1 Full snatch + 1 Snatch balance EMOM 10 minutes *you pick the weight. Metcon (Time) 50 double unders 15 hang power snatches 75/55# 5 rounds Core Work *See whiteboard

Griff

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click…

walk in, uber home

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Back Squat (7×5@75%+5lbs.) B): Metcon (10 Rounds for reps) 2:00 on / 2:00 off / 10 rounds 0-2:00 250/220m row *max wallballs 20/14# w/ time remaining. 2-4:00 rest ROMWOD

Mayhemed

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Split Jerk (Build to a heavy single) B): Metcon (AMRAP – Reps) 3-6-9-12-15… etc. Handstand push ups *12/10 assault bike calories before each set AMRAP 14 minutes Core Work *See whiteboard

earning the weekend

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice Hang Snatch (Build to a heavy single) Pause @ 1″ off ground and right blow knee, stand then snatch from the hang Metcon (Time) 7-5-3-1 power clean shoulder to overheadRx=185/125#

Friday climb

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Back Squat (6×6@70%+5lbs.) B): Metcon (Time) 4 rope climbs 12 power snatches 135/95# 3 rope climbs 9 power snatches 2 rope climbs 6 power snatches Core Work *See whiteboard

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