Thrusters 3×5 starting at 90% of your 5RM, work your way up if you choose but no misses.  Then  21-15-9-15-21 Double unders Sit-ups 800 M run 

Strength 8×1 Snatch work up to 70% Add weight as needed no misses Partner WOD 500m Row partner 1 500m Row partner 2  400m Row partner 1 400m Row partner 2  300m Row partner 1

Strength 8×1 clean and jerk starting at 70 percent going up if you choose but no misses WOD 4 RFT 6 power cleans 135/95 9 Kettlebell Swings2/1.5 12 chest to Bar pull-ups

Strength OHS max reps at 15rm + 20 pounds  Wod  12 min amrap  5 snatches 95/65 10 bar over burpees 15 ghd’s 

“RJ” Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups  

Elizabeth-ish—Reebok CrossFit One—July 22, 2016 In teams of 2, 45-30-15 reps of: Bench presses (135/95 lb.) Power cleans (135/95 lb.) Team member not working acts as spotter for teammate.  

15.1 Open Workout Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)

Strength  Squat of your choice I rep at 90%  Wod  21-15-9  Row for calories  Sit-ups  Burpees