A) E2M x 2 3 Clean and Jerks @ 60-70% B) E2.5M x 2 3 Clean and Jerks @ 70-80% C) E3M x 3 3 Clean and Jerks @ 80%+ D) AMRAP in 7 minutes: 60 Double Unders 30 RKB Swings (24/16kg) ...
1) E3M x 3 Wall Balls (9/6kg) Pull-Ups 2) E3M x 3 Calories Pushups 3) EMOM x 9 3 OHS - For 1 and 2: Level – Reps / Reps 1 – 15 / 10 2 – 20 / 15 3 – 25 / 20 4 – 30 / 25 ...
Solo or Partner "McGhee" AMRAP in 30 mins: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - partners alternate after each movement - beginners, if going solo, 400m Row or Run or 800m Bike after every 3 rounds ...
A) E30S x 10 rounds 3 Power Snatches B) “Open 11.4” AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups ...
CrossFit Kids 5pm (no adult class at this time) A) E90S Push Jerk 8-8-8-6-6-6-4-4-4 B) 3 rft: 40 KB Swings (24/16kg) 800m Run Action stations - mostly. ...
A) E90S Front Squat 8-8-8-6-6-6-4-4-4 B) AMRAP in 8 minutes: 80 Double Unders 20 Pull-Ups 20 Pushups ...
A) E2M x 5 rounds 200m Run 20 second HS Hold B) “Open 11.5” AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) ...
A) E90S Deadlift 8-8-8-6-6-6-4-4-4 B) 10 rounds for time: 6 Box Jumps (24/20”) (^30/24”) 4 Strict Presses (35/25kg) (^50/35kg) 2 Strict Pull-Ups (^16/8kg) - 15 minute time cap ...
For time: 20/15 Calories 10 Thrusters (70/50kg) 20 Toes-to-Bar 90 seconds rest 20/15 Calories 15 Thrusters (60/45kg) 20 Toes-to-Bar 90 seconds rest 20/15 Calories 20 Thrusters (45/30kg) 20 Toes-to-Bar 90 seconds rest 20/15 Calories 25 Thrusters (35/25kg) 20 Toes-to-Bar ...
A) Snatch - 20 minutes B) AMRAP in 12 minutes: 5 Deadlifts (125/80kg) 30 Double Unders 5 Muscle-Ups 100m Run ...
