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W.O.D.

WOD

Capstone CrossFit – CrossFit

4 Rounds for Time of…

200m Farmer’s Walk (50/35 lbs)
1 Minute Front Plank Hold
1 Minute Supine Plank Hold

SWOD + WOD

Capstone CrossFit – CrossFit

SWOD

5 – 5 – 5
Back Squat
8 – 8 – 8
Bulgarian Lunge Jumps

AMRAP in 12 minutes of…

15 Assault Bike Calories
10 Burpees

WOD

Capstone CrossFit – CrossFit

3 Rounds for Time of…

7 Bear Complexes (135/95 lbs)
15 V-Ups
7 Bar Muscle-Ups

Partner WOD

Capstone CrossFit – CrossFit

“I Go, You Go”
For Time…

50 Double Unders
50 Abmat Sit-Ups
50 Double Unders
50 Dumbbell Burpees (2x 50/35 lbs)
50 Double Unders
50 Abmat Sit-Ups
50 Double Unders
50 1-arm Dumbbell Thrusters (50/35 lbs)
50 Double Unders
50 Abmat Sit-Ups
50 Double Unders

Notes: Only one partner works while the other rests then switch

Skill WOD + WOD

Capstone CrossFit – CrossFit

Skill WOD

Find a max box jump height

AMRAP in 18 minutes of…

20 Box Jumps (24/20″)
30 Front Rack Alternating Lunges (115/75 lbs)
400m Run

WOD

Capstone CrossFit – CrossFit

For Time of…

“JT”
21 – 15 – 9

Handstand Push-Ups
Ring Dips
Push-Ups

WOD

Capstone CrossFit – CrossFit

12 Rounds for Time…

9 Wall Balls (20/14 lbs)
1 Clean & Jerk (75-85% of 1RM)

WOD

Capstone CrossFit – CrossFit

AMRAP in 18 minutes of…

150m Ski Erg Row
16 Alternating V-Ups
8 Over Unders (24/20″)
30 Russian Twists

WOD

Capstone CrossFit – CrossFit

For Time…

21 Squat Snatches (95/75 lbs)
18 Knee-to-Elbows
— Rest 2 minutes —
15 Squats Snatches (115/95 lbs)
18 Knee-to-Elbows
— Rest 2 minutes —
9 Squat Snatches (135/115 lbs)
18 Knee-to-Elbows

Partner WOD

Capstone CrossFit – CrossFit

5 Rounds for Time of…

50 Weighted Box Step Overs (50/35 lbs)(24/20″)
40 Syncronized Wall Balls (20/14 lbs)
30 Overhead Medball Sit-Ups (20/14 lbs)
20 Syncronized Burpees
10 Sumo Deadlift High Pulls (155/115 lbs)