Cate's CF Xanthi

  FITNESS + INTRO  WOD FOR TIME: "Buy in" 50 cal.assault Bike immediately into, 10-9-8-7-6-5-4-3-2-1 Double DB hang power clean Burpees over dumbbell *time cap.15'min.

  FITNESS + INTRO  WOD AMRAP 15: 3 double DB devil press 6 sumo deadlift high pull 12 toes to bar 30 double unders

  FITNESS + INTRO  WOD CONDITIONING For Time: 1000m Run 27 wall balls 1000m Row 27 deficit push ups 800m Run 21 wall balls 800m Row 21 deficit push ups 600m Run 15 wall balls 600m Row 15 deficit push ups 400m Run 9 wall balls 400m Row 9 deficit push ups

  FITNESS + INTRO  WOD FOR TIME: 100 cal.of choice 75 dumbbell push press 50 pull ups *you may complete this as written or break it up however you like

  FITNESS + INTRO  WOD "DT" 5 Rounds For Time: 12 deadlifts 9 hang power cleans 6 push jerk

  FITNESS + INTRO  WOD AMRAP 15: 20 cal.Row 15 dumbbell Deadlift 10 dumbbell box step ups

  FITNESS + INTRO  WOD FOR TIME: 1-2-3-4-5-6-7-8-9-10  dual dumbbell devil press *30 Double unders OR 60 Singles after each set

  FITNESS + INTRO  WOD CONDITIONING AMRAP 40: 400m run 21 kb russian swings 12 toes to bar OR 24 sit ups 500m row/ski 21 wall balls 12 pull ups OR 24 ring row

  FITNESS + INTRO  WOD FOR TIME: 100 dumbbell bench press *every time you break,perform 12/9 cal.assault Bike

FITNESS + INTRO  WOD   AMRAP 15: 300m Row 12 barbell Overhead Squat 6 Burpees box jumps