May 2019

A) AMRAP in 4 minutes: 40 sec HS Hold 30 Double Unders 40 sec Bar Hang 30 Double Unders   B) For time:   5 rounds of “Cindy”* + 50 DB Snatches (20/15kg) 4 rnds + 40 DB Sn. 3 rnds + 30 DB Sn. 2 rnds + 20 DB Sn. 1 rnd + 10 DB Sn.   * 1 round...

A) AMRAP in 6 minutes:   200m Row 15 KB Swings (24/16kg) 10m HS Walk (2x5m) or Lunge Walk (24/16kg)   B) AMRAP in 6 minutes: 20 Toes-to-Bar 15 Pushups 10 Wall Ball (9/6kg)   C) EMOM x 6 5 Hang Muscle Cleans 5 Strict Presses   ...

- Solo - Partner: share work 50/50   "Cerberus"   For time: 800m Run 30 Power Cleans (62.5/45kg) 10 Bar-facing Burpees   800m Run 20 Power Cleans (85/62.5kg) 20 Bar-facing Burpees   800m Run 10 Power Cleans (102.5/70kg) 30 Bar-facing Burpees   ...

4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit   Choose two of the three options:   A) Push Jerk 7-7-7-7   B) Back Squat 7-7-7-7   C) 2 rounds for time:   20 Strict Pull-Ups 20 Weighted Stepups (24/20”. 1 x 24/16kg) 20 LH RKBS (1 x 24/16kg) 20 RH RKBS (1 x 24/16kg) 40 Situps  ...

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