Warm Up
50 tire jumps
25 wall squats
20 plate twists

W.O.D 1
Overhead squat
Chin ups
Bar hops
10-1

Instruction
Overhead squat

Cool Down
1/2 the warm up

Warm up
No warm up!!! Ha ha ha!!!

W.O.D
2 laps
2 rounds
50 Burpees
40 Pull ups
30 one legged squats
20 Russian swings
10 Handstand push ups
2 laps..

Straight from the main site!! Thank u Crossfit.com

Instruction
Single legged squats

Warm Up
50 push ups
3 min jump rope
20 wall squats

W.O.D 1
Squat
Box Jump
American swing
7 magic number

Cool Down
1/2 the warm up

Instruction
Squat
Kip

Warm UP
100 jumping jacks
25 sit ups
10 pull ups

W.O.D I
21,15, 9
Dead lift
Hand release push ups
1 round

AMRAP
Sit Ups 10
Air Squats 20
4 minutes

Cool Down
1/2 the warm up

Instruction
Dead lift

Warm up
2 minute ladder
20 toes to bar
20 knee to chest
5 Pull ups
W.O.D
Split Jerk
Broad Jumps
Plate Walk
2-10-2

Cool down
1/2 the warm up

Instruction
Split Jerk

Warm Up
2 min Ladder Drill
20 Toes to Bar
20 Knees to Chest
10 Pull ups

W.O.D 1
Thruster
Broad Jump
Plate walk

Cool Down
1/2 warm up

Instruction
Thruster

Warm Up
25 Decline push ups
50 step lunge
50 tire jumps
2 minute bridge

W.O.D 1(Contenders)
Clean High Pull 5
Burpee knee tuck 10
AMRAP
10 minutes

W.O.D 2
5 Front squats PVC
10 burpee knee tucks
AMRAP
10 minutes

Instruction
Clean High Pull
Head stand