400 M Run D.R.O.M.s Metcon: 10 emom Even min 5 Sit ups 10 Heavy kb swing Odd min 5 squats 115/75 10 burpees

Warm-up 400 M Run D.R.O.M.s 12 Min Strength Strict Press 5-5-3-3-1 Metcon: 7 Rounds for time 7 Push Press (135/95) 7 Push-ups 7 Toe to Bars

Warm-up 400 M Run D.R.O.M.s Skills 10 Min Double Under Practice – Record best unbroken set Metcon: 4 Min AMRAP 400 M Med Ball Run (20/14) 30 Double Unders (2:1 Singles)  20 Box Jumps w/ Med Ball 10 Wall Ball Sit-ups Rest 2 Min, Then Repeat as 8 Min AMRAP

Warm-up 400 M Run D.R.O.M.s 12 Min Strength Back Squat 5-5-3-3-1 Metcon: Death By Fran

Warm-Up 400 M Run D.R.O.M Strength Snatch 5-5-3-1-1 5 Min EMOM 2 Hang Snatch 2 Power Snatch (%70 1RM from Strength) Metcon: 7 Min AMRAP 5 Box Jumps 10 Push ups 25 Double Unders (2:1 Singles)

Below We Have Posted THE UPDATED Check-in, Heat times and the WOD. Please be on time for your check-in and if you are new to CrossFit, show up a bit early to go over movements and standards. Any new sign-ups and walk ins will be added to Heat 5 and successive heats if necessary. Keep