CrossFit Kids class at 5pm. (no other class at this time) A) Deadlift 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85% Then B) Bench Press 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85% or C) Alt EMOM...
A) AMRAP in 8 minutes: 10 KB Swings (24/16kg) 10 Lunges (24/16kg) 10 Calories B) AMRAP in 8 minutes: 10 Wall Balls (9/6kg) 10 Pushups 40 Double Unders ...
A) E2M x 8 rounds 5 Power Snatches 10 Box Jumps (24/20”) B) Back Squat 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85% ...
AMRAP in 25 minutes: 200m Run 5 Squat Cleans (62.5/45kg) 10 Toes-to-Bar 5 Shoulder-to-Overhead (62.5/45kg) 400m Run 10 Squat Cleans (62.5/45kg) 20 Toes-to-Bar 10 Shoulder-to-Overhead (62.5/45kg) 2 minute Plank (@4 sec/rep = 30 reps) ...
A) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) - 15 minute time cap B) For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Situps 10-8-6-4-2 Front Rack Lunges (62.5/45kg) - 15 minute time cap ...
REMOM for 5 rounds 5 - 10 Burpee Box Jumps (24/20") 10 – 20 DB Snatches 10 – 15 Calories 5 – 10 Strict Presses 10 – 15 Toes-to-Bar or Rest ...
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