A)
EMOM for 5 minutes:
2 Thrusters
B)
3 rounds for time:
30 Burpees
30 Pull-Ups
30 Thrusters (35/25kg)
- 20 minute time cap
- Scale to a 15 minute AMRAP of 10 Burpees, 10 Pull-Ups, 10 Thrusters.
...
6am, 8am CrossFit
For time:
2 x
10 Strict Pull-Ups
10 Power Cleans (60/40kg)
Rest 3 mins
2 x
10 Stepup Pushups
10 Front Squats (60/40kg)
Rest 3 mins
2 x
10 Toes-to-Bar
10 G2OH (60/40kg)
- 7 minute cap on each couplet
7am Barbell Free CrossFit
- As above, sub 10 Weighted Stepups (2 x 15/10kg dumbbells) and 10...
A)
5 rounds, each for time. Rest as required between rounds.
200m Row
10 Back Squats (BW / 0.75BW)
Score = slowest + fastest round
B)
3 x 10 DB Pendlay Rows
...
For time:
800m Run
30 Presses (35/25kg) (^40/30kg)
800m Run
25 Push Presses (50/35kg) (^60/45kg)
800m Run
20 Jerks (65/45kg) (^80/60kg)
- Form groups of three and set up three barbells at the different weights.
- Perform the barbell work in any order.
Alex S at Mount Tibrogargin.
...