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WOD 12 – 14 – 21 100m run 10 – 1 clean 135 / 95 1 – 10 burpee over the bar

WOD 12 – 13 – 21 20 min or 10 rounds 10 cal row 10 box jump 24 / 20 10 push press 115 / 75

WOD 12 – 10 – 21 3 rounds 10 thrusters 95 / 65 100m run 10 toes to bar 100m run 10 OHS 95 / 65 100m run 1 legless rope climb 100m run 10 cal bike 100m run

WOD 12 – 9 – 21 EMOM 20 ODD Row 15 / 12 Even 5 deadlifts ( pick a weight that’s heavy but can still be done 5 in one set. )

WOD 12 – 8 – 21 A. 5 x 3 touch n go power snatch B. AMRAP 13 3 snatch 135 / 85 8 pistols or lunges in place 24 dubs

WOD 12 – 7 – 21 ( Pearl Harbor Day ) 5 rounds for time or 25 min AMRAP 10 Chest to bar pull up 20 push ups 30 situps 400m run

WOD 12 – 6 – 21 6 x 2 min rounds with 1 min rest 3 Power clean 3 front squat 3 push jerk AMRAP Burpee Box Jump overs in time remaining. Use 185 / 125 barbell respectively.

We know you wanna show your friends CrossFit , and sometimes the group class on snatch day or anyday before taking an assessment and talking to our coaches is not the best way to introduce them to CrossFit. If you want them to like CrossFit as much as you do , this will be the

12 . 2 . 21 A. Back squat 9 – 9 – 7 – 7 – 5 -5 – 3 – 3 – 1 – 1 B. Cash out amrap 8 8 KBS 70 / 53 20 dubs

WOD 12 . 1 . 21 7 rounds for time Run 250m 7 deadlifts 225 / 155 7 burpees over the bar