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Mobility

Dynamic

Crossfit Open WOD 12.3

Cash Out
50 sit ups

Mobility

Dynamic

Dynamic Effort Lift
Push Press
10 x 2 at 60% of 1RM on 1:00

Regular WOD and
Endurance WOD
JT
21-15-9
HSPU
Ring Dips
Push Ups

Cash Out
Tire Flip -Jump Throughs x 10

Mobility

Dynamic

Regular WOD andEndurance WOD

FRAN
21-15-9
Thrusters 95/65
Pull ups

Cash Out
Row 200m + 25 Sit ups

Mobility

Dynamic

Regular WOD
12 min AMRAP
5 HSPU
10 KB Swings 45/35
15 Box Jump 24/20

Endurance WOD
Overhead Squat
1-1-1-1-1-1-1-1-1-1

Cash Out

Mobility

Dynamic

Dynamic Effort Lift
Box Squat
12 x 2
55% on 1:30

Regular WOD
3 Rounds
800m Run
50 Sit Ups
50 Back Extentions

Endurance WOD

12 Min AMRAP
10 Deadlift 95/65
8 Hang Clean 95/65
6 Push Press 95/65

Cash Out
Row 250m and stretch/roll

Mobility

Dynamic

Dynamic Effort Lift
Box Squat
12 x 2
55% on 1:30

Regular WOD

5 Rounds
Run 400m
30 Box Jumps 24/20
30 Wall Ball 20/14

Endurance WOD
Easy Mary
20 AMRAP
5 HSPU
10 Pull Ups
20 Air Squat

Cash Out
Row 250m and stretch/roll

Mobility

Dynamic

Max Effort Lift
Push Press
5 x 50%, 5 x 60%, 5 x 70%
1 – 1 – 1 – 1 – 1

Regular WOD and
Endurance WOD
15-12-9-6-3
Dead Lifts
HSPU
Vertical Jump – toucj target at 12″ above reach

Cash Out
Tire Flips if it is nice out, Pistols if it is not

Mobility

Dynamic

Max Effort Lift(if not done yet)
Box Squat
5 x 50%, 5 x 60%, 5 x 70%
1 – 1 – 1 – 1 – 1

Regular WOD
Endurance WOD or Crossfit Open WOD 12.1 if you haven’t done it.

Endurance WOD
3 Rounds
15 Power Snatch 75/55
15 Pull Ups
200m Run

Cash Out
Coaches Choice