A) AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) (^32/24kg) 40 Double Unders B) 5 rounds of: 0:00 - 1:00 12 KB Swings (24/16kg) (^32/24kg) 1:00 - 4:00 10 Pull-Ups (^C2B) 400m Run AMRAP Pushups (^HSPU) 4:00 - 5:00 Rest ...
A) EMOM for 10 minutes: 3 Power Cleans + 3 Jerks B) Bench Press 10-8-8-8-6-6-6-6 ...
For time: Buy in 50 Calories 4x 50 Double Unders 10 Deadlifts (80/55kg) 15 Wall Ball (9/6kg) 20 Alt DB Snatches (20/15kg) Cash out 50 Burpees ...
A) For time: 1000m Run 20 Thrusters (60/40kg) 20 OH Lunges (60/40kg) 20 Thrusters (60/40kg) 1000m Run or B) For time: 21-18-15-12-9-6-3 DB Thrusters (2 x 15/10kg) + 10 Pull-Ups and 200m Row or Run each round ...
2 x 8 minute AMRAPs A) 10 Toes-to-Bar 40 Double Unders B) 10 Box Jumpovers (24/20") 10 Calories ...
CrossFit Kids 5pm (no adult class at this time) A) E2M x 5 10 Pull-Ups 10 Renegade Rows or B) E2M x 5 10 Overhead Squats - off the deck then C) AMRAP in 12 minutes: 5 Deadlifts 100m Run 1 Rope Climb Meg C building a better squat. Great to have Big Dan on board delivering the knowledge bombs. ...
A) Thruster 5 RM B) 5 x 2 minute rounds: 10 Thrusters (45/30kg) 200m Row AMRAP Thrusters - rest 3 minutes between rounds - score is the total of Thrusters completed after the row ...
A) Press 10-10-6-6-4-4-2-2-2-2 B) Power Clean 10-10-10 ...
A) E2M Pause Back Squat 7 x 5 then B) 20 rft: 5 Situps 5 Pushups 5 KB Swings (24/16kg) or C) For time: 100 Situps 100 Pushups 100 KB Swings (24/16kg) ...
- 4 minutes per station. AMRAP. - 2 minute rest between stations For total reps: 1) Calories 2) 5 Deadlifts (40/30kg) + 5 Hang Power Cleans (40/30kg) 3) 5 Ring Dips + 10 Plank Jacks 4) 1 Lap + 10 RKB Swings (24/16kg) 5) 20 Double Unders + 5 DB Thrusters (2...
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