CrossFit Sri Ram Ashram

Rest Day

WOD

Back squat 5 - 5 - 5 - 5 - 5 reps

Crossfit Kids

15:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
12 box jumps, 24”/20”
9 toes-to-bar

Crossfit Peelay

WOD

3 rounds
5-meter bear crawl
5 squats
5 burpees

WOD

10 Round of:

10 Wall ball, 10Kg ball

10 KBS, 32Kg

10 Sit-up

WOD

1 Hang Squat Clean
1 Squat Clean
1 Front Squat
EMOM 6min
+
1 Power Clean
2 Front Squat
3 Bar Muscle Up
10 Rounds
* Scale MU to Jumping Bar MU or double chest to bar pullups.

For the EMOM, use a weight that you can complete the set in less that 30sec and for the metcon, a weight that you can pick up and do all three reps without putting the bar down. 

WOD

Complete as many rounds as possible in 15 minutes of:

Row 250 meters

25 Push-ups

WOD

12:00 AMRAP

5 Shoulder to O.H, 95lbs

10 Deadlift, 155lbs

15 Box jump, 24inch box

Crossfit Peelay

WOD

3 Rounds for time:

10 Squats

30 Jump-rope

15 Sit-ups

100m Run

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

WOD

 Deadlift 2 - 2 - 2 - 2 - 2 reps