CrossFit Workout of the Day - New Species CrossFit

WOD 07.19.18

Strength:

Hang squat snatch, 2-2-2-2-2

WOD:

“Nancy”

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to beyond the whiteboard.

Strength:

In teams of 3-5, move as much weight as much distance as possible:

3 sandbag over the shoulder cleans, AHAP

1 pick up and 25y carry, AHAP

WOD:

10 rounds for time:

7 box jumps, 24/20 inches

7 burpees

7 toes 2 bar

Post loads and times to beyond the whiteboard.

Strength:

Bench press, 5-5-5-5-5, (perform 10 ring rows after each set)

WOD:

Amrap in 13 minutes:

5 deadlifts, 75% 1RM

7 ring dips

9 candle sticks

Post loads and rounds to beyond the whiteboard.