WOD

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (15-min EMOM 15×1 ) 1 snatch every minute start @ 65% and work up to a heavy 1 RM Metcon Metcon (Time) 4 rds for time: 400m run 15 box jumps 30/24

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Ball Park @ Central and Noll Two teams 20 min AMRAP Sled pulls Sled push Air Squats Plank Jumps Run

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (20 minutes to find 2 rm) Metcon Metcon (Time) FT: 21-15-9 C2B pull-ups Hand stand push ups Box jumps 24 / 20

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Bent Over Row (Sets of: 5, 5, 4, 4, 4 AHAP) Metcon Flight Simulator (Time) Unbroken double unders:  5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 You must stop between sets. 25 minute cap

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting 2 Clean pulls + 1 Clean (10 min EMOM start @ about 65% 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 4 cycles of: 3 min AMRAP 3 power clean and jerk (155 / 105) 6 burpees over bar 12 sit ups then 2 min restStart the…

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3×8 AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 12-min AMRAP 20 HR push ups 20 push press 115 / 85 20 pull-ups

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (10 min EMOM – 3 @ 70-75% 1RM) 3 reps every minute for 10 minutes! All 10 rds should be at / around 70-75% of your 1RM! Metcon Metcon (Time) 3rds FT: 400m run 25 Box jumps 24 /20 25 Wall balls 20 / 14

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon “Partner Emily” (Time) 10 Rounds FT: 60 Double unders 30 Pull-ups 60 Squats 150m Sprint (together)One partner works, one partner rests. 150m = to the fire hydrant on Noll

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FT: 2 rds 40 sandbag pass over bar (20 each) 20 sandbag carry 50′ + 5 sandbag squats (10 each) 400m run together then rest 2 minutes then 2 rds 100 doubles unders (50 ea) 50 burpees (25 ea) 40 sandbag shoulder tosses (20 ea)Sandbag…

Bushwick CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Dips Metcon Metcon (Time) FT: 400m Run 30 Russian Swings 70/53 30 Box jump over 24/20 400m Run 20 Russian Swings 70/53 20 Box jump overs 24/20 400m Run 10 Russian Swings 70/53 10 Box jump overs 24/20