WOD + Schedule Change

12min AMRAP of:

Jumping Lunges-30(15/15-Alt)
Swings(A)-30(70#-M/44#-W)
Push Ups-30

-2min Break; Then;

14min AMRAP of:

Burpee-10
Deadlift-10(155#-M/105#-W)
Front Squat-10

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**Schedule Change for this week: No Class this Saturday. We will have two Teams at the Wurst Games. Come out to Alpha CrossFit to cheer on our Teams!

Be STRONGER Than Your Excuses!!

WOD

Warm Up:

Single Jumpo Rope-50
Wall Walk-3
Goblet Squat-12(53#-M/35#-W)
Swing(A)-12

x3 Rounds NFT:
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Buy in: 600M Run:

OHS-10(135#-M/95#-W)
C2B Pull Up-10
Box Jump Over-10(24"/20")

AMRAP-20min:
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Eat Well, Lift Often

WOD

Weightlifting Posted in the Red Room:
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SWOD

Med Ball Slames-20(25#-M/18#-W)
Weighed Pull Up-8-12reps
Sled Push-140ft(70/70) @1.5x BW

x5 Rounds:
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Skills:

Rope Climb-3
Pistols-12(6L/6R)-Alt

x4 Rounds:
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Conditioning:

1000M Row
Hang Power Clean-20 (115#-95#-M/85#-65#-W)
Thrusters-30
Lateral Burpee-40
Wall Ball-60

For Time:
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The Butcher, Balls and Bells

WOD

Bulgarian Split Squats-15-20reps Each Leg x3 Sets:
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Double Unders-40
Front Squat-15(115#-M/85#-W)
HSPU-9

AMRAP-15min:
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