For time: 800m Row 70 Situps 60 Wall Ball (9/6kg) 50 Alt DB Snatches (20/15kg) 40 Alt Goblet Lunges (20/15kg) 30 Pushups 20m HS Walk (sub dips) - 30 Double Unders after each movement ...
CrossFit Kids 5pm A) Front Squat 6 x 3 x 80-90% B) Split Jerk 7RM ...
AMRAP in 20 minutes: A) "Sisson" 1 Rope Climb 5 Burpees 200m Run - optional vest (10/5kg) or B) "TK" 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 KB Swings (32/24kg) ...
A) ML 18.3 AMRAP in 8 minutes: 5 Muscle-Ups/Ring Pull-Ups 10 Power Snatches - see score sheet for appropriate standards or B) AMRAP in 8 minutes: 5 Thrusters 10 Cal Row/Bike then C) Deadlift 4 x 5 ...
15-12-9-6-3-3-3 A) Push Presses B) Hang Power Cleans ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "MURPH" For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - partition reps as necessary - If you have a 10/5kg vest, wear it. Scaling: #1 Full run, halve the reps #2 Half "Murph" #3 AMRAP in 30 minutes: 200m Run, 10 Pull-Ups, 20 Situps, 30 Squats ...
Regionals 18.4 For time: 2 x 10 Snatches (80/57.5kg) 12 Bar-facing Burpees 2 x 10 Snatches (52.5/35kg) 12 Bar-facing Burpees ...
CrossFit Kids 5pm A) Back Squat 6 x 3 x 80-90% B) Push Jerk 7 RM ...
A) AMRAP in 20 minutes: 30 Double Unders 7 Double Dip Muscle-Ups 30 Double Unders 21 Calorie Row or B) AMRAP in 20 minutes: 30 Double Unders 7 Strict Pull-Ups 14 Pushups 30 Double Unders 21 Dumbbell Thrusters (2 x 10/5kg) ...
0 - 5:00 AMRAP 5 Thrusters (50/35kg) 5 Burpees (6") 5:00 - 7:00 Rest 7:00 - 12:00 AMRAP 5 Power Cleans (50/35kg) 5 Toes-to-Bar 12:00 - 14:00 Rest 14:00 - 19:00 AMRAP 5 Push Presses (50/35kg) 5 Front Squats ...
