For time: 200 Double Unders 100 Situps 50 Weighted Stepups (24/20”. 1 x 24/16kg) 30 LH KB Snatches (24/16kg) 30 RH KB Snatches (24/16kg) ...
Normal classes 4, 5 and 6pm. (No CrossFit Kids today) E3M x 8 5 Deadlifts 10 HSPU 15m Walking Lunge ...
A) For time: 200m Farmer Carry (2 x 16/12kg) then 18-12-6 Box Dips Bent Over Rows B) E90S x 8 1 Power Clean 3 Push Jerks ...
A) Cluster 1 RM B) "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups ...
A) E90S x 5 7 Power Cleans B) With a 15 minute time cap: 50/40 Cal Row Then AMRAP 15 Power Snatches (35/25kg) 5 Toes-to-Bar 15 Pushups 5 Toes-to-Bar 15 Box Jumps (24/20”) 5 Toes-to-Bar ...
A) Bench Press 4-4-4-4-2-2-2-2 B) AMRAP in 12 minutes: 40 Double Unders 8 OHS (50/35kg) 2 Rope Climbs (wear shin protection) ...
A) Snatch + Hang Snatch B) Alt EMOM for 14 minutes: 8 SDHP or Ring Rows 8 Burpee Box Jumpovers or 4 Man-Makers ...
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit Solo or Partner WOD "Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Balls (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run ...
A) AMRAP in 8 minutes: 30 Double Unders 10 Alt DB Snatches (20/15kg) B) Alt EMOM (8 minutes) 8 KB Cleans 40m Farmer Carry C) 4 x 2 minutes: 1) 20 Box Jumps (30/24”) AMRAP Calories 2) 16 Box Jumps AMRAP Calories 3) 12 Box Jumps AMRAP Calories 4) 8 Box Jumps AMRAP Calories D) Mystery EMOM (8 minutes) ...
A) OHS 4-4-4-4-2-2-2-2 B) AMRAP in 10 minutes: 4 Deadlifts @70% 6 Lateral Burpees 8 V-Ups ...
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