Today's WOD #CROSSFITYO4

Warm Up & Mobilise - Tempo Deadlift 6 x 3 - WOD - 15-12-9-6-3 - For Time: Dumbbell Deadlifts 22.5/15kg Toes'2'Bar Box Jump Overs #gymnastics #crossfit #fitness

Warm up & Mobilise - Strength - Build to Heavy Power Clean + 2 Front Squats - WOD - For Time - 4 Rounds: 40 Double Unders 20 Box Jumps 24/20" 10 Hang Power Cleans 40/25kg - For anyone look to re-do 18.1 there will be heats running throughout the day at the same time as the classes! #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm up & Mobilise - Toes'2'Bar Skill Development - WOD - For Time: 400m Run 20 T2B 20 DB Snatch 22.5/15kg 400m Run 15 T2B 15 DB Snatch 400m Run 10 T2B 10 DB Snatch 400m Run 5 T2B 5 DB Snatch 400m Run #gymnastics #crossfit #fitness #gym #yo4 #weightlifting

Warm up & Mobilise - Front Squat Heavy Triple> 3 x 3 @ 85% - WOD 5 Box Jumps 7 Push Press 40/25kg 35 Double Unders #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm up & Mobilise - BackSquat 10 Rep Max - WOD - 20 Minute AMRAP 4 Turkish GetUps 8 KB Snatch 16 Front Rack KB Lunges 32 Double Under's/64 Singles #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm up & Mobilise - Strength: Strict Press 5 x 1 > Push Press 5 x 1 > Push Jerk 5 x 1 - WOD - 9 Minute AMRAP: Ascending 3's (3,6,9,12...) Push Ups Situps Box Jumps #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm up & Mobilise Rolling Clock; EMOM 0 - 12 Minutes: Min 1 - 45 Seconds Max Effort Air Bike Min 2 - 8 Toes'2'Bar Min 3 - 12 WallBalls 9/7kg 12 - 16 Minutes - Rest. 16 - 24 Minutes - 18.0 Open Warm Up Retest: 21-15-9 - Dumbbell Snatch 22.5/15kg + Burpee Over Dumbbell 24 - 30 Minutes - Rest. 30-40 Minutes AMRAP: 30 Double Unders 10 Dumbbell Clean & Jerks 10 Wallballs 9/7kg #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workou

Warm up & Mobilise - Complex - Build to Heavy: 1 x Power Clean 2 x Hang Power Clean 3 x Front Squat - For Time: 50 Hang Power Cleans 40/25kg 50 Sit Ups 50 Bar Over Burpees 50 Air Squats - Break up the reps as you choose. #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm Up & Mobilise - EMOM 16 Minutes: Min 1 - 6 Single Leg Kettlebell Deadlifts (Each Leg) Min 2 - 8 Ring/Box Dips Min 3 - 6 Seated DB Strict Press Min 4 - 8 Pull ups - WOD - 6 Rounds For Time: 30 Double Unders 15 Plate Ground to Overhead 15 Box Jump Over's #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm up & Mobilise - Back Squat - 6 x 6 - Increasing Weight - WOD: 0-3 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Wall Balls 9/7kg - 3-5 Minutes Rest - 5-8 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Toes 2 Bar - 8-10 Minutes Rest - 10-13 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Wall Balls 9/7kg - 13-15 Minutes Rest - 15-18 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Toes 2 Bar #gymnastics #crossfit #fitness #gym #yo4 #weightlif