WOD

AMRAP in 7:
5 Lengths Medball Run
10 Squats
5 NPU Burpees

Rest

AMRAP in 7:
20 Cal Bike
5 KB Swings
5 Burpee Box Jump Overs

Optional Cash Out:
DUs Or DU practice.
6 x :30 on / :30 off

Floor Press

AMRAP in 15 min
300m Row
10 Feet Elevated Ring Rows
10 Strict HSPU

Close Stance Squat

Drop Sets
3 x Max Reps

Glute Ham Raise
4 x 10

4 Rounds:
600m Run
10 Power Cleans

Dress warm if you are running tomorrow!

Team Series Information:

Click here to register online with CrossFit Games.

Team Series at CFE:
Thursdays/Fridays at 7:15pm and Saturdays at 12pm
If you would like your to be judged and your score validated, sign in to each class time for both weeks. Or you can submit a video of your workout to CF Games to be judged and validated.

We will need your help with judging!  Click here to take the online Judges Course.

3 x
8 Strict Press

5 Rounds, EMOM
1) 6 Bar MU’s
2) 20 D.Ball Walking Lunge

HellzBellz

10 minutes:
6 min KB Snatch
4 min Rest

10 minutes:
4 min KB Clean
3 min Rest
2 Min KB Push Press
1 min Rest

10 minutes:
1 RKBS
1 Burpee
+1 rep each round

Back Squat w/ Bands
5 x 5

4 Sets
12 Back Extension
12 Seated Band Rows

Hip Circle Glute Bridges
4 x 20

2 Rounds

AMRAP in 3 min
20 Thrusters
200m Run
Burpee

rest

AMRAP in 3 min
20 Walking Lunge
250m Row
Strict Press

rest

AMRAP in 3 min
20 Sit Ups
50 DUs
Pull Ups

rest

Sling Shot Bench

6 rounds
5 Push Ups
10 SB Power Clean
15 Cal Bike

Rack Pull

4 x
16 DB Step Up
24 Hip Circle Lateral Steps

Russian KB Swings
3 x 20 AHAP