 MetCon (Time)
15 Rounds Power Clean + Front Squat + Hang Squat Clean + Jerk @ 80% of Clean 1RM SCALED 6 KBS (53/35) 4 Goblet Squats 1 KB Push Press Assessory Work 3 Rounds 10 Wtd Back Extensions (35/25) 25 Reverse Sit Ups from bench 25 Crunches (Feet on floor, arms across chest, elbows to thighs) Nutrition Challenge WOD (Time) 7 Rounds Power Clean + Front Squat + Hang Squat Clean + Jerk @ 80% of Clean 1RM 15 Sit Ups 30 Singles SCALED 6 KBS (53/35) 4 Goblet Squats 1 KB Push Press 15 Sit Ups 30 Singles
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 8am - Advanced WOD
MetCon (No measure) 3 Rounds (45 sec work / 15 sec transition) Hang Cleans (185 / 125) (135 / 95) GHD Sit Ups w/ med ball (14/10) Back Squat (155/105) S2OH Progression (115/75) *work strict as long as you can, then pp, then jerk Ring Rows w/ feet on box *work strict pull up as long as you can, then kip then butterfly Sled push and rope pull (115/75) Airdyne Rest 9am - Barbell Club and Intro 10am - WOD MetCon (Rounds and Reps) *Teams of two Cycle through these movements as a team. The reps increase by one every round and you must complete a 200m run w/ a med ball (20/14) between every round. Deadlift (155 / 125) Roll Out KBS & Goblet Squats(70/53) Burpees Toe 2 Bar  MetCon (Rounds & Reps)
Death by Thruster (The first min complete one thruster. The second min complete two thrusters. The third min complete three thrusters. You continue to add reps until can't complete them in the allotted minute .) 115/75 SCALED 75 / 55  Strength
Deadlift 4x5 @75% MetCon (Time) 4 Rounds Run 800m 10 Box Jumps (30/24) 20 Walking Lunges  Get it? Because we can jerk in the WOD.
Skill Double Unders (or work on SKILL weakness for 10 mins) MetCon (Rounds & Reps) 20 Min AMRAP 8 S2OH @85% of Strict Press Max 8 C2B ( or work down the progression) 16 Med Ball Sit Ups (20/14) 24 Mountain Climbers  #TBT
Strength Back Squat 65% x 12 70% x 10 80% x 5 80% x 5 80% x 5 SCALED Squat Technique then Tabata Air Sqauts MetCon (Rounds & Reps) 12 Min AMRAP 3-6-9-12-15... Power Cleans @ 80% Burpee Over Bar SCALED KBS (53/35) Burpees  Bench Press 65% x 12 70% x 10 80% x 5 80% x 5 80% x 5 *Super-set each round of bench press w/ max ring rows MetCon (Time) 7 Rounds 7 Ring Dips 14 Cherry Pickers 21 DU 1 Rope Climb SCALED 7 Push Ups 14 Cherry Pickers 21 DU 1 Rope Climb |
Welcome to CFEXCrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community! 
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