Crosstown

WOD 12 / 8 / 2022 AMRAP 15 8 push press 95 / 65 24 Double unders 8 Reverse back rack lunges 24 double unders

WOD 12 / 7 / 2022 For time Run 500 – 400 – 250 – 100m Wall Ball 40 – 30 – 20 – 10 Rope Climb 4 – 3 – 2 – 1

WOD 12 / 6 / 2022 A. Back Squat 8 – 8 – 8 6 – 6 – 6 4 – 4- 4 B. Cash out – AMRAP 10 20 Pistols /lunges 20 situps

WOD 12 / 5 / 22 10 rounds 3 clean and jerk 135 / 95 4 burpees over bar 5 toes to bar

Friday December 2nd , 2022 AMRAP 15 3 – 6 – 9 – 12 – etc Power clean 135 / 95 burpees to target

Wednesday November 30th , 2022 4 Rounds Run 400m 12 push jerk 135 / 85 3 rope climbs

WOD Tuesday November 29th , 2022 EMOM 20 Odd Row 15 / 12 calories Even 5 heavy deadlifts

WOD Monday November 28th , 2022 21 – 15 – 9 Wall Ball Pull up 5 min cap At 8:00 min mark 21 – 15 – 9 Wall balls Box Jumps 5 min cap at 16 min mark perform : 21 – 15 – 9 box jumps pull ups. 5 min cap

Friday November 25th , 2022 830 and 12 class only 5 rounds 10 front squats 155 / 105 15 pull ups

830 class only ( here is your chance to Earn your carbs ) Partners will pick up a ball and not let it down until the wod ends : Run 400M with ball together share 100 Step ups with ballRun 400M together share 100 Calories on any machine Run 400M together share 100 toes to