Cate's CF Xanthi

  FITNESS + INTRO  TEAM WOD AMRAP 20: Buy in,60 cal.Bike (as a team) then,complete as a team: 30 Hang Squat Clean 30 Push ups 60 Push press 60 Wall balls 90 Swings 90 Sit ups -rem.time Bike for cals

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Deadlift HR push ups -rest 3'min.- 1000m Row 50 thrusters 30 pull ups (#ring row)

  FITNESS + INTRO  WOD FOR TIME: 13-11-9-7-5 reps of: Thrusters Toes To Bar/ k2c Down ups

  FITNESS + INTRO  WOD AMRAP 3: alt.db snatch AMRAP 3: double db clean & jerk -rest 2'min. AMRAP 6: "CINDY" (5 pull ups/10 push ups/15 squats)

  FITNESS + INTRO WOD 5 Rounds of: 12 db box step ups 12 burpees -rest 2'min.- 5 Rounds of: 6 devil press 6 burpee box jumps

  FITNESS + INTRO TEAM WOD AMRAP 16: (in teams of 2) As #P1 completes 20 wall ball,10 med.ball sit ups #P2 do Row/Ski/Bike & switch. *When team completes 200 wall ball, -rem.time do As Many Reps As Possible, Power Snatch

  FITNESS + INTRO  WOD AMRAP 5: 10 front rack lunges 10 t2b or 30 climbers -rest 1'min.- AMRAP 5: 10 push press 30 DU or 60 Singles -rest 1'min.- AMRAP 5: 10 clean & jerk 30 sit ups

  FITNESS + INTRO  WOD FOR TIME: "Ladder" 4-6-8-10-8-6-4  HR Push ups 12 Deadlift 15 Sit ups

  FITNESS + INTRO  WOD 4 Rounds of: 30"sec. Burpee box jumps 30"sec. REST 30"sec. Thrusters 30"sec. REST 30"sec. Hang Power Clean 30"sec. REST

  FITNESS + INTRO  WOD EMOM 15: min.1: 15/12 wall ball min.2: 15/12 cal.Row min.3: 6 Devil Press min.4: 12 db snatch (each arm) min.5: REST