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 ...
5 rft: 400m Run 20 Situps 40 Double Unders 20 KB Swings (24/16kg) (^32/24kg) ...
A) AMRAP in 12 minutes: 1 Rope Climb 3 Clusters (50/35kg) 5 Burpees 5 minutes rest B) Death by t’n’g Power Cleans (50/35kg) - increment by 2 reps each minute or 2.5 - 5kg each minute ...
4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit A) ML 19.2 5 rft: 15 Box Jumps (24/20”) 12 Push Presses (50/35kg) 9 Toes-to-Bar Then: B) 2km Run or Row or 400m Farmers Walk or C) Front Squat 4 x 5 or D) 2x 10 Deadball OTS 20m HS Walk ...
A) Snatch 3-3-3-2-2-2-1-1-1-1 or B) For time: AMRAP in 20 minutes: 5 Hang Snatches 20 Wall Ball 5 Hang Snatches 20 Calories 50 Double Unders ...
REMOM x 5 rounds: 5 Deadlifts 10-15 Pushups 10-15 Pull-Ups 5-10 KB Cleans (2 x KB) Plank or Max effort L-Sit ...
For time: Buy in: 19 Burpee Box Jumps (24/20") 85 Double Unders 3 x 14 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups 3 x 14 Toes-to-Bar 5 Bear Crawls Cash out: 19 Burpee Box Jumps 85 Double Unders ...
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