“AMAZING GRACE” at River City CrossFit 10:30 am – 12:30 am

WARM UP: Foam Roll 20 Jumping Air Squats Frog Jumps (down & back) Box Split Squats (10 each leg) SKILL WORK: 12 Bench Press with weight 10 Clean Pull Unders with bar WOD – CF Main Site 500 M Row Rest 3 Minutes 4 Rounds – Record each Time KStarr Mobility – 5 Min Squat

WARM UP: Foam Roll High Knees down and back Butt Kicks down and back 500 Meter Time Trial SKILL WORK: Snatch Pull Unders High Hang Snatch WOD: 6 x 1 Snatch (18 Min Cap) Rest 5 Min 5 Clean & Jerks 25 Situps 8 Min AMRAP RX = 155/105 PHA = 185/115

WARM UP: Foam Roll Fish Game Lunge down & back High Knees down 5 Burpees High Knees back 5 Burpees SKILL WORK: 10 OHS 10 Snatch Pull Unders 2 Rds WOD 20 Muscle Ups or 40 Pullups/40 Dips FOR TIME And then…..Rest/Warmup For 5 Min On the Minute for 8 Min: 3 Front Squats @ [...]

WARM UP: Foam Roll High Knees Step Ups with Bar 20 Jumping Air Squats w/ stretch at the bottom 2 Rds SKILL WORK: Muscle Ups Double Unders 8 Mins WOD 800 Meter Run Round 1 400 Meter Run Round 2 200 Meter Run Round 3 15 Wallballs 20 Box Jumps 15 OHS 3 RFT – [...]