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WOD 1 / 25 / 22 EMOM 20 Odd Row 15 / 12 caloris Even 5 deadlifts choose a heavy but doable load for 5 Cash out 10 x : 20 seconds 10 seconds rest alternating ring holds hollow rocks

WOD 1 / 24 / 22 21 – 15 – 9 Wall ball pull up 5 min cap at the 7 min mark : 21 – 15 – 9 wall ball box jump 5 min cap at the 14 min mark : 21 – 15 – 9 pull up box jump 5 min cap

1 – 21 – 22 3 rounds 10 pull ups / jumping pull up / ring row 10 thrusters 75 / 55 rest 2 min 4 rounds 7 chest to bar pull up / pull up / jumping pull up / ring row 7 thrusters 95 / 65 rest 2 min 5 rounds 3 bar

1 – 20 – 22 A. Push Press 10 – 7 – 7 – 5 – 5- 5 -3 – 3- 3- 3 B. 3 rounds 1 min max cals row 1 min max BBJO rest 2 min

1 – 19 – 22 A. 6 x 8 back rack back step lunges B. Partner cash out 4 min max cals machine , partner does 4 min max cals 3 min max cals , partner 3 min max cals 2 min each then 1 min each score total cals together.

1 – 18 – 22 AMRAP 9 15 toes to bar 10 deadlifts 115 / 75 5 snatch 115 / 75 At the 9 min mark to the 15 minute mark find a 1 rep snatch

Today we are running a regular schedule for the MLK Holiday. See you all at the gym! 1 – 17 – 22 8 x 2 min rounds Buy 250m every round in time remaining : Odd : max wall balls Even : max clean and jerk 135 / 95 rest 1 minute between rounds score

1 – 14 – 22 3 x 5 min amraps , rest 2 min AMRAP 5 5 snatch 95 / 65 5 burpees over the bar rest 2 min Amrap 5 4 snatch 115/ 75 4 burpees over the bar rest 2 min AMRAP 5 3 snatch 135 / 95 3 burpees over the bar

1 – 13 – 22 Front squats from RACK 10 – 7 – 7 – 5 – 5- 5 – 3- 3- 3- 3 Try and use same weight for all 7s, 5s and 3s B. Partner WOD AMRAP 15 30 cal machine 10 wall walks

1 – 12 – 22 CrossFit Open 11.2 AMRAP 15 9 deadlifts 155 / 105 12 hand release push ups 15 box jumps 24 / 20