EVENT WODS

RX (20 min CAP)
21-15-9 (20 min time cap)
Snatch 95/65
Pull ups
Burpee box jumps 30/24

 

Scaled 
21-15-9 (20 min time cap)
Ground to overhead 75/65 
Push ups
Burpee box jumps 24/20
(Scale to step ups if needed)

 

Newbies to CrossFit
4 RFT (20 min time cap)
200 med ball run
10 burpees
8 20" box jumps / scale to step ups 8 each leg

 

 

                                                                                                                                              The Joe Matuskovic HERO WOD


Team RX/ Law Enforcement RX
3RFT
200m stretcher carry 230/150
- team must carry two barbells by the fat ends of the bar like a stretch
20 walls (20 total per team break them up however you want)
20 Burpee box jumps 30/24 (20 total per team break them up how ever you want)
100 DU (20 total per team break them up however you want)

 

Team SCALED/ Law Enforcement SCALED
3RFT
200m stretcher carry 190/130
- team must carry two barbells by the fat ends of the bar like a stretcher
20 walls (20 total per team break them up however you want)
20 Burpee box jumps 24/20 (20 total per team break them up however you want)
200 Single jump ropes (200 total per team break them up however you want)

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