Lie To Me

CrossFit Crash – CrossFit Warm-up (No Measure) Complete 2 Rounds of EACH in 10:00 100m Ski 10 DB Snatch + 5 Sampson Stretch 5 V Stretch + 5 PVC pass through 5 PVC OHS + 100m Run 10 Russian KBS Power Snatch 20:00 to establish a new 1RM Metcon (Time) 5 Rounds For...

Bones Jones

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds in 10:00 or less: 20sec Row Easy 10 hip/leg swings 10 Push Ups 20sec Row Hard 10 goblet squats 10 DB Push Press Back Squat (20:00 to complete ) 5@60%, 3@70%, 2@80%, 2@85%, 1@90%, 1@90%+ based off feel....

White Chicks

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds in 10:00 10 Cal Row 10 DB Hang Clean and Jerk 10 Air Squats 50′ Bear Crawl 5 Russian KBS 5 American KBS Front Squat + Jerk 2 + 1 *15:00 to work up to a heavy complex for the day Metcon (AMRAP –...

Mother Clucker

CrossFit Crash – CrossFit Metcon (No Measure) Warm Up EMOM x 9:00 Row 40 seconds 5 KB Suitcase DL + 10 Air Squats 10 Good Mornings (empty barbell) Front Rack Lunge (From floor ) 6 x 6 @ 60-70% of 1RM Power Clean (3 each leg) *perform a set every 2:00 Metcon...

Tron

CrossFit Crash – CrossFit Warm-up (No Measure) Perform the following… 250m Row 10 Burpees (no jump) 5 Inch Worms 250m Ski 10 Goblet Squats 5 V Stretches + 10:00 of shoulder mobility with class coach Metcon (Time) Landry’s Birthday WOD With a running...