4 rft: 30 Wall Balls (9/6kg) 30 Power Cleans 30 Front Rack Lunges Level – M/F (kg) 1 – 20/15 2 – 30/20 3 – 40/27.5 4 – 50/35 5 – 60/40 - partner or solo - 22 minute time cap [vc_gallery type="image_grid"...
- We're taking orders for new apparel until the end of this week. The sheets are at the gym or email admin@crossfitking.com A) Weightlifting or B) Alt EMOM x 30 minutes: @ 0, 2, 4 … 4 Pull-Ups 8 Pushups 12 Mtn Climbers @ 1, 3, 5...
AMRAP 0:00 – 7:00 30/24 Calories 90 Double Unders 10:00 – 17:00 5 Wall Walks 30 Situps 20:00 – 27:00 200m Run 30 KB Swings (24/16kg) ...
A) “Grettel” 10 rft: 3 Clean and Jerks (61/43kg) 3 Bar-facing Burpees B) 12 x 1 Snatch Pull + Hang Power Snatch + Hang Snatch ...
- Remember to order your new CFK apparel by the end of the week. The designs/options and order sheets are on the desk at the gym, or email admin@crossfitking.com E6M x 5 rounds 8 Deadlifts 10 Pull-Ups 12 Box Jumpovers (24/20”) 10 HSPU 8...
A) Dumbbell Strength - 5 x 10 Flys Lat Pullovers Single Arm Rows B) 10 rft: 30 Double Unders 10 Alt DB Snatches (20/15kg) ...
A) “Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Balls (9/6kg) B) Death by Wall Walks Minute 1 – 1 Wall Walk Minute 2 – 2 Wall Walks Minute 3 – 3 Wall Walks - continue adding 1 Wall Walk each minute until...
A) Weightlifting or B) E90S x 5 rounds: A) 5 Deadlifts B) 5 Push Jerks C) 10 Front Rack Lunges D) 10 Dips (+ optional 5 Abwheels) ...
“Angie” For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats (+ optional 100 Calories) ...
A) “Ingrid” 10 rft: 3 Snatches (61/43kg) 3 Bar-facing Burpees - 10 minute time cap B) 12 x 1 Clean Pull + Hang Power Clean + Hang Clean ...
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