5RFT

The Quest to 300

WOD c/o CrossFit Mainsite 3 rounds for time of: 20 wall-ball shots, 20-lb. ball to 10-ft. target 75-lb. sumo deadlift high pulls, 20 reps 20-inch box jumps, 20 reps 75-lb. push presses, 20 reps Row 20 calories Rest 1 minute

Gaza

Team Hero Partner WOD split the work including the runs 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run

Main Site Monkey Business

Time Cap (14 minutes) 5 rounds for time of: 115-lb. hang power clean and jerks, 12 reps 115-lb. thrusters, 9 reps 115-lb. power snatches, 6 reps

Sweetheart Social

Work as couples! You don’t have to be sweethearts 🙂 5 Rounds for time: 2 Deadlifts ea. (275/205) 14 Burpees in Unison 200m Run together 14 KB Swings in Unison (53/35) *Don’t forget to bring your buckets for the roasted whole bean coffee free giveaway today!

Big Beast

Warm-up 1,000m row 4 Rounds for time 5 sets – Bear complex (135/95) 400m Run Bear Complex Set = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

Unsung

Warm-up 1,000m row 5 Rounds for time: 15 KB Swings (53/40) 15 Push-ups 15 Pull-ups (Ring Rows) 15 Squats

Dirty Minimalism

Warm-up 1,000m Row [Log your meters here – Row4Rice challenge] 5 Rounds for time: 5 Thrusters (135/95) 3 Strict HSPU 1 Rope Climb (15’)

Spooning Forks

Warm-up 1,000m Row OHS 3-3-3-3-3 METCON 5 Rounds for time: (15min cutoff) 15 Push-ups 20 Jumping lunges 35 Double-Unders