A) 0:00 - 15:00 AMRAP 50 Wall Ball (9/6kg) 200m Run 50 Hang Power Cleans (40/25kg) 200m Run B) 15:00 - 20:00 Power Snatch 5 RM C) 20:00 – 25:00 Power Clean 5RM Score = reps + 1 rep per kilo on 5RMs ...
"Paul Pena" 7 rounds for time: 100m Sprint 19 KB Swings (32/24kg) 10 Burpee Box Jumps (24/20") - rest 3 minutes between rounds - 40 minute time cap ...
Normal class at 5pm (no CF Kids class) E3M x 8 5 Bench Presses 10 DB Bent Over Rows 50 Double Unders (there will be subs on the board if your calves are tight from Tuesday) ...
A) Clean 3 RM B) For time: 6-9-12-9-6 HSPU (^Strict) Power Clean (50/35kg) (^70/50kg) Pull-Ups (^Strict) - 12 minute cap ...
E3M x 8 5 Back Squats 5 Power Snatches 50 Double Unders ...
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) ...
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