WOD

GA10,000

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Hang Clean (Est. 1RM ) B): Gregg Atlas (Time) For Time 10,000 lb Cumulative Back Squats 20 Burpees each time you rack the bar Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s…

Declining dubs & hangs

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Metcon (Time) 40-30-20-10 Hang power clean Double under x 3HPC weights 40-45/35# 30-95/65# 20-135/95# 10-185/125# DUs 120-90-60-30 B): Deadlift (est. 3RM) Core Work *Athletes choice

So Rogue

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): 2019 Rogue qualifier 1 (AMRAP – Reps) 11 minute cap. 2000m row *max HSPU w/ time remaining. B): Bench Press (3×10 AHAP) Metcon (3 Rounds for weight) Bench Press 10-10-10 Accessory Work *See whiteboard

Revved up!

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Metcon (5 Rounds for weight) Push Press 3-3-3-3-3 B): Metcon (AMRAP – Reps) 21/15 assault bike calories 7 clean & jerks 185/125# AMRAP 11 minutes Accessory Work *See whiteboard

MaxFront

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Front Squat (3@60/3@70/2@80/1@85/1@90/1@95/1@100%) B): Metcon (AMRAP – Reps) 2/1, 4/2, 6/3, 8/4, 10/5… etc. Overhead squat 115/75# Bar muscle ups AMRAP 12 minutes Accessory Work *See whiteboard

Chip away for time.

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) With a partner… Row 2000m switching EMOM, then split the rest evenly. 100 DB bench press 50/35# 80 GH sit ups 60 hang power cleans 135/95# 40 burpee pull ups 20 strict HSPU Accessory Work *See whiteboard

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