“Ham Sandwich”

Complete for Time:
50 Wall Balls, 20/14
25 Deads, 245/165
50 Wall Balls, 20/14
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees.

Front Squats:
3-3-3 (Same weight across)

Teams of 2 complete:
40 Calorie Row – each must do at least 10 cals
60 Burpees
80 Ground to Overhead, 75/55
100 Box Jump Overs, 24/20
80 Ground to Overhead, 75/55
60 Burpees
40 Cal Row- each must do at least 10 cals

Complete 3 rounds for time:

800m Run
21 Power Cleans, 135/95

Complete for time:
Row 1K
21-15-9 reps of:
Kettlebell Swings, 70/53
Burpees

Every Minute on the Minute for 10 mins:
ODD:Power Clean + Hang Squat Clean + 3 Front Squats
EVEN:6 Strict Pull ups or 3 Muscle Ups
You choose the weight

Make Up

GOAT

or

10 rounds for time, 35 unbroken double unders

Practice Pistols

3 Rounds for time:
10 Front Squats, 165/105 (from the floor)
20 Pull ups
50 Double unders

Skill.
7 rounds of the following:
1 Strict Chest to Bar Pull up + 2 Strict Pull ups + 3 Kipping Pull ups

For Time:
Run 800 meters
20 Power Snatches, 115/75
Run 800 meters

Push Press For Load:
3-3-3-3-3

CLASS SCHEDULE: GONZALES BOX CLOSED. ALL CLASSES HELD IN PRAIRIEVILLE
PARTNER THROWDOWN TEAM COMPETITOR TRAINING: 7:00 A.M. (ROWING AND BOX JUMP INSTRUCTION)
ALL CROSSFIT VIRTUS MEMBERS (GONZALES AND PRAIRIEVILLE) TEAM WOD: 8:00 A.M. AND 9:00 A.M.

Teams of 2:
As Many Reps in 12 Mins
10 Box Jumps, 24/20
10 Power Cleans, 155/95
20 Box Jumps, 24/20
20 Power Cleans, 155/95
30 Box Jumps, 24/20
30 Power Cleans, 155/95
40…continue increasing reps in increments of 10 until time has expired.

One person will be on the rower at all times. While one team member rows, the second performs reps. The team members switch every 25 calories of rowing.

“Surfer on Acid”
3 rounds for time:
400m Run
21 Burpees

Front Squat:
4-4-4-4

As Many Reps As Possible in 15 mins:
10 Toes to bar
15 Box Jumps, 24/20
20 Wall Balls, 20/14

Cool Down:
Plank Holds, Accumulate 5 mins