092416

CrossFit Enforce – WOD Metcon (Time) For time… Partner WOD 21-18-15-12-9-6-3 Pull Ups Wallballs(20/14) -Relay style. Partner 1 does 21 pull ups then 21 Wallballs then partner 2 does 21 and 21 and so on25 min cap



092316

CrossFit Enforce – WOD 1 min Assault bike test (AMRAP – Reps) 1 min all out for calories Metcon (Time) Work on a goat of yours for the remainder of class



092216

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Thrusters(95/65) 10/8 Calories Rowing Rest 5 min 10 min AMRAP 10 GTO w/ plate (45/35) 20 Sit Ups



092116

CrossFit Enforce – WOD Hang Power Clean (5×3@ 80%) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Burpee Box Jump(24/20) 10 T2B 15 Double Unders



092016

CrossFit Enforce – WOD Metcon (Time) For time… 20-18-16-14-12-10-8-6-4-2 Deadlifts(135/95) Run 200m after each round *30 min time Cap



091916

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Strict HSPU Tempo(4 sec down 3 sec up) 3 sets of Max Effort with 2 min rest between sets Metcon (AMRAP – Reps) 8 min AMRAP (2.4.6.8.10.12…) Strict HSPU Alternating pistols-x2



While Brian is sick…

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) Teams of 2-3 25min AMRAP Buy-In: 800M Team Run Karen 200M Team Run Diane 200M Team Run Grace 200M Team RunWork may be split however you’d like



Team Wod

CrossFit Enforce – WOD Metcon Metcon (AMRAP – Rounds and Reps) Surprise! Happy Friday 🙂



091516

CrossFit Enforce – WOD Squat Snatch (1 EMOM @ 80% for 20 min)



091416

CrossFit Enforce – WOD Boat Race (Time) 3 Rounds for Time Row 500m Run 400m Rest 3 minutes Metcon (No Measure) 10 min of T Spine MobilityThis is not optional 🙂