Barbell Thrusters 5×5

Every minute on the minute for 12 minutes

8 Bent over rows

4 DB Thrusters

2 Burpees

Take 10 mins and find your 1R Max Box Jump Height

100m Waiters Walk

100m Sprint

12 T2B

5RFT

Push Press

5.5.5.5.5

12 min AMRAP

3/3 Dumbell Power Snatch

6 Decline Push Up

6/6 Lateral Swing

5×5 Front Squat

2/2 TGU

50 Air Squats

2/2TGU

40 Air Squats

2/2 TGU

30 Air Squats

2/2 TGU

20 Air Squats

2/2 TGU

10 Air Squats

Jumping “Helen”

400m Run

12 Pull Ups

21 Swings

21 Box Jumps

3rft

Reminder:

5:30am and 9:30am classes only today.

WOD – Deck of Cards

Thanks to everyone at the 9:30 for helping out today!  We are looking forward to getting settled this weekend and we can’t wait to see you Monday at our new place!

Make  up WOD

Catch up on your Deadlifts, Power Clean, or Jerk

In honor of the First ever QCrossfit WOD – we will complete the following:

100 Burpees

and 1 Mile (6 laps)

FT

Can be broken how ever you choose – Choose wisely!

Enjoy your last mile including the parking lot hills!

Dead Lift 3.3.3.1.1

15 min AMRAP

Wall Ball

Push Up

Ab Mat

1 rep, 2 reps, 3 reps, 4 reps…..infinity!

Power Cleans

3.3.3.3.3

10!

Front Squat

Strict Pull Ups