Crossfit 915

4 sets
5 strict pull-ups
10 bicep curls
10 bent over rows

WOD
In teams of 2
5k row
Every
3 burpees

Today Femmefit turns 8!

WOD
“Crazy 8s”
8 rounds
8 plate push-ups
8 one arm snatches
8 plate ground to overhead
8 one arm cleans
8 plate thrusters
8 one arm push press

Amrap in 10 minutes
20m weighted walking lunges
20m walking lunges
50 jumping air squats

WOD

4 rounds
In 5 minutes:
600m run
In remaining time:
Round 1- max Russian swings
Round 2- max burpees
Round 3- max Russian swings
Round 4- max burpees

Rest 2 minutes between
rounds

5 sets
10 ghd sit-ups
30 sec side plank
hold-each side
10 legs over dumbbell

WOD
Amrap in 20 minutes

10 wallballs shots
10 sprawls over plate
5 calorie bike
10 wallball shots
12 sprawls over plate
5 calorie bike
10 wallball shots
14 sprawls over plate
5 calorie bike
Continue adding
2 reps to sprawls over plate

4 sets
5-7 deficit sumo deadlifts
5- front/reverse lunges-
Each leg
15 banded clamshells-
Each leg

WOD
For time
3-6-9-12-15-18-21-24
Kettlebell cleans (no squat)
Box jumps
Sumo deadlift high pulls
Ball over shoulder