CrossFit Kids 5pm (no adult class at this time) A) Superset 8-8-8-6-6-6-4-4-4 Deadlift Bench Press B) AMRAP in 8 minutes: 2 DB Renegade Rows (2 x 20/15kg) 4 DB Hang Power Cleans 4 DB Thrusters 20 Double Unders 20 Bicycles (L+R=2) ...
A) 0 - 10:00 Bicouplet 2 For time: 12-9-6 Snatches (61/40kg) Bar Muscle-Ups B) 10:00 - 20:00 Bicouplet 1 For time: 21-15-9 Snatches (40/25kg) C2B Pull-Ups or C) "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...
A) Push Press 8-8-8-6-6-6-4-4-4 B) Back Squat 8-8-8 ...
A) Clean Complex Clean Pull Hang Power Clean Clean B) REMOM for 18 mins 3 Cleans 50 D-U 12/9 Cal Row ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit For time: 10 - 1 Front Squat (50/30kg) (^70/45kg) 1-10 Push Jerk (50/30kg) (^70/45kg) + 30 Double Unders after every round ...
Kim's 60th WOD For time: 60 Double Unders Then 4 x 1 Rope Climb (wear shin protection) 2 HSPU 3 Toes-to-Bar 4 Pull-Ups 5 Deadlifts (80/60kg) 60 Situps + 1 Cal for every year under 60 yrs old Rx+ 1 Legless Rope Climb 2 Deficit HSPU (4"/2") 3 Bar Muscle-Ups 4 C2B Pull-Ups 5 Deadlifts (120/85kg) ...
CrossFit Kids 5pm (no adult class) A) Hang Power Snatch + OHS + Snatch - 20 minutes B) Incrementing AMRAP in 7 minutes: DB Thruster (2 x 15/10kg) Burpee Box Jump (24/20") Farewell Will, all the best up in the top end. ...
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