4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit A) 10 minutes to build to a heavy Clean B) EMOM x 20 Odds 3 Pause Front Squats @ 60 - 70 % Alternate on Evens 10 – 15 Calories 5 – 10 Dips ...
Alt E4M x 8 A) 4 Turkish Getups (2L, 2R) 100m Run 4 Turkish Getups (2L, 2R) 100m Run (sub 8 Ring Rows per set of TGU) B) 8 DB Bench Presses 12 Box Jumps (24/20”) 16 V-ups ...
A) ML 19.4 For time: 2-4-6-8-10-12-14-16-18-20 Thrusters (40/30kg) 50-45-40-35-30-25-20-15-10-5 Double Unders - 20 minute time cap Then B) Deadlift or Pull-Ups 10 – 10 – 10 ...
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 ...
A) 0 – 10:00 Find max weight for the complex: 1 Power Snatch + 2 Hang Snatches + 3 OHS B) 10:00 – 20:00 AMRAP 20 SDHP (45/30kg) 20 Pushups 80 Double Unders ...
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 ...
A) ML 19.3 AMRAP in 13 minutes: 60 Cal Row 50 Wall Balls (9/6kg) 40 Deadlifts (100/65kg) 30 Alt DB Snatches (22.5/15kg) 20 Chest-to-Bar Pull-Ups B) EMOM x 6 5 Muscle-Ups or 5 Dips (weighted) or 5 HSPU / Presses ...
A) Hang Clean 3-3-3-3-3 B) Bench Press 3-3-3-3-3 ...
AMRAP in 20 minutes: 15-12-9-6-3 Toes-to-Bar DB Thrusters (2 x 20/15kg) + (per round) 100m Run 50 Double Unders ...
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