WOD(workout of the day) Distinct Crossfit.com

Start up
10 hip rotations per Front run bk peddle
20 wall taps

400m run
40 burpees
30 med ball clean 20/14
800m run
30 squats
20 ring dips
400m run
20 hrpu
10 toe 2 bar

2 min couch stretch
25 leg raises

WOD(workout of the day) Distinct Crossfit.com

The Chief(Rounds)
Start up
S.a.m 3 rds
10 PVC clean and jerk push/split 10 over head squat
10 (15m) side shuffles

‘The Chief’
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute between rounds. Repeat for a total of 5 rounds

Keep up with your score for every round Score is total rounds

3×5 Muscle up progressions Beginner-ring row to muscle up Inter-jumping MU RX-unbroken muscle ups as much as possible

Tabata sit ups for total reps

WOD (workout of the day) Distinct Crossfit.com

Does it ever get easier?(Time)

Start up
3 rounds
Traveling high knees
Walking knee grab
Heels to rear
Side shuffle

Amrap 12
10 air squats
10 sit ups
3 manmakers 40/30
*Today’s manmakers are push up row, push up row, stand up curl, shoulder press, alt lunge with weight overhead

60 sec L hang
60 sec 6 inch hold
60 sec plank