A) AMRAP in 10 minutes 10 Cal Row 5 LH KB Thrusters (2 x 16/12kg) 5m OH Lunge 5 Toes-to-Bar 5 RH KB Thrusters (2 x 16/12kg) 5m OH Lunge - one KB is held in front rack while Thrusters are performed with the other hand B) E20S x 10 minutes 1 Deadlift (no dumping) ...
A) Power Clean - 10 mins to find heavy triple B) "T.U.P." For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups - 20 min time cap ...
For time: 400m Run 20 Pushups 20 Reverse Lunges 2 Rope Climbs (wear shin protection) 600m Run 30 Pushups 30 Reverse Lunges 3 Rope Climbs 800m Run 40 Pushups 40 Reverse Lunges 4 Rope Climbs ...
CrossFit Kids at 5pm (no class for adults at this time) REMOM x 5 rounds 12/9 Calories 10 DB Deadlifts 8 OHS 6 C2B Pull-Ups or Muscle-Ups 30 second AMRAP of Double Unders or Rest ...
A) OTM for 8 minutes: 5 Hang Power Cleans 5 Ring Dips B) AMRAP in 10 mins: 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches (24/16kg) ...
12-8-8-6-6-4-4-4-4 A) Push Jerk B) Front Squat - first set at 30% and build each set adding approximately 10% until the first set of 4 The Open is over! The Open begins in six months! Well done to everyone who took it on and especially to the Open rookies. Congrats to...
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