STRENGTH Dynamic Effort Thrusters @ 50% 3-3-3-3-3   WOD 3 Rounds 20 Overhead Walking Lunges w/barbell 20 Tuck Crunches 20 Ball Slams 40/30/20 CrossFit Chula Vista821 Kuhn Dr. Suite 106 Chula Vista, CA, 91914 USA crossfitchulavista@cox.net • 619-934-9934

Strength Max effort Bench press 3-3-3-3-3 WOD AMRAP in 12 min of 25m sprint x2 5 deadlifts 225/185/155 3 rope climbs

Olympic lifting class from 10 to 11am,no WOD at this time. Strength Dynamic effort Front squat 10×2@50% WOD AMRAP in 20 min of 5 front squats 135/115/95 15 burpees 15 pull-ups

Strength Dynamic effort Shoulder press 7×3@50% WOD For time 50 Walking lunge steps 20 Clean & jerk (135#/95#) 30 Ring dips 25 Wall-ball (20#/14#) 30 GHD sit-ups 30 KB swings (53#/36#) 75 Double-unders

Strength Max Effort Overhead squat 3-3-3-3-3 WOD 5 rounds for time of 10 goblet squats 10 hand release push-ups 10 toes to bar

Strength Snatch @ 70% 2-2-2-2-2 WOD For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters

Strength Max effort Deadlift 3-3-3-3-3 WOD AMRAP in 12 min of 25 lunge steps 100 m farmers carry 1/5p(55lb) 1p (35lb)

  Strength Dynamic effort Back squat 10×2@ 50%   “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

Strength Max Effort Bench press 5-5-5-5-5 WOD AMRAP in 15 min of 10 strict pull-ups 500 m row

  WOD “Filthy Fifty” 50 Box Jumps 24/20 50 Jumping Pull Ups 50 KB Swings 50 Step Walking Lunges 50 Knees to Elbows 50 Push Presses 45/35 50 Back Extensions 50 Wall Ball Shots  20/14 50 Burpees 50 Double Unders