Warm up
3 rounds
10 squat jumps
10 push ups
10 sit ups
200m run

Skill TESTING
Max Vertical Jump (Measured on the wall, stand sideways by the wall jump and reach as high as you can)
1 min max push ups
1 min max sit ups
Shuttle run (we will have stop watches, partner up with someone)
1 Min Max Cal Bike

“Cindy” aka Murph Prep 20 Minutes
5 Pul ups
10 Push Ups
15 Air Squats

Scale to ring rows or jumping pull ups and/or scale to 15 minutes.

*for a different kind of challenge try strict pull ups

Warm up
3 Rounds
10 Good Mornings
10 Hip Circles
10 Push Ups
10 Barbell Curls

Review deadlift form-
Warm up to slowly to your first working set. LOOK CLOSELY at the percentages and reps today. they go up and down.
Deadlift 6 Sets 5Reps @ 70% 3@75% 5@70% 3@80% 5@75% 3@85%

Wods like this can be a little confusing to count so write 1-10 on the floor twice. Cross off as you go. The dip number goes down and the squat number goes up.

WOD:
1>10 of
KB Front Rack Lunge 53/35
10>1 of Ring Dips

Hero Wod. Bring a vest if you have one. We will time cap this at 1 hour.
All work is split on this wod. Burpees are over your partner! not over a bar

EOD 133 Hero Wod
Partners (Vested)
65 Front Squats (135/95)
65 KBS(70/53)
16 Burpee Over Partner
400m Run
65 Hang P.Cleans(135/95)
65 Single Arm KB Press(53/35)
16 Burpee Over Partner
400m Run
65 C2B
65 Box Jumps
16 Burpess Over Partner
400m Run
65 Push Ups
65 Pendlay Row(135/95)
16 Burpees Over Partner

8am Endurance- The race we are prepping for is in a few short weeks. Sign up! Put your team as Train Harder Crossfit
https://runsignup.com/Race/FL/Tampa/RoarThroughYbor?remMeAttempt=

8Am- 5k Training
2×200 rest 1 minute in between
4×400 rest 2 minutes between
2×800 rest 3 minutes between
4×400 rest 2 minutes between
2×200 rest 1 minute in between


9AM- Mobility

10AM
TEAMS OF 2
100 T2B
150 Box Jump Overs
200 Push ups *P1 works P2 Hold a Barbell OH or FR (95/65). Switch everytime bar drops

Warm Up
2 Rounds
15 Kip Swings
10 Squat therapy Reps
10 PVC Passthorugh
10 PVC OHS in Rig

Stregnth
Overhead Squat-Point of performance
Body Postion, Grip, Active Shoulder,
Squat 5×5 60% to 80% going up each set or work light and Focus on full depth

WOD:
7-14-21-14-7
Cal Bike
Snatches 95-65