Bench Press (1 Rep Max)
For Time:
20 Bar Facing Burpees
60 Barbell Bent Over Rows
20 Bar Facing Burpees
50 Barbell Bicep Curls
20 Bar Facing Burpees
40 Barbell Skull Crushers
Drop Clean+2 Front Rack Zotts Press
3@85% of Front Rack Zotts Press
Power Clean
2@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%
Dead Lift
3@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%
Back Rack Lunge
6×3@60% Reverse Lunge
6×3@60% Forward Lunge
Barbell Good Morning
3×12@60%
Every 8 mins for 24 mins:
30 Wall Balls
30 DU
300/250m Row
30 DU
You will have plenty of time to rest during each interval. Work fast and give 100% effort every round.
Your score is your slowest round.
Bike-15/12
Snatch Balance+2 Zotts Presses
3@80% of Zotts Press
Power Snatch
2@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%
Back Squat
3@80%, 2@80%+, 2@80%, 1@80%+, 2@80%, 1@90%
Bench Press
12×3@60%
RDL
3×12@60%
If you have time
3 Rounds
10 Weighted Turkish Sit UPS
10/10 Weighted Side Bends
For Time:
5 Unbroken Rounds
15 Cleans
10 Front Squats
5 Shoulder to Overhead
Each round must be unbroken and touch n go.
But you may rest in between rounds.
Time cap: 15 mins
CrossFit Wig Wag 