“Crash ’n Burn” For Time: 60 Double Unders 10 Wallball Shots 30 Deadlifts 10 Wallball Shots 10 Muscle Ups 10 Wallball Shots 30 Deadlifts 10 Wallball Shots 60 Double Unders Wallball 13/20lbs 6/10kg Deadlifts 90/130 lbs 40/60kg GYMNASTICS Plyometrics Focus 2/8
CROSSFIT “U” For Time W/ Buddy: 800m Relay Run Buy-In 10 Rounds Of: – 9 Strict Pull-ups – 15 Dumbbell Push Ups – 21 Weighted Box Step-up 800m Buddy Run Buy-Out
CROSSFIT “The Tickler” A.M.R.AP 15 Minutes 60 double unders 10 pull ups 10 burpees over the bar WEIGHTLIFTING Clean & Jerk Focus POWERLIFTING Deadlift Focus
CROSSFIT “Barbell Cycle” For load: 5 Back Squats 5 Behind The Neck Push Press 5 Front Squats 5 Jerks WEIGHTLIFTING Snatch Focus POWERLIFTING Press Focus
CROSSFIT “Five Time’s The Charm” 20 Minute E.M.O.M 1. 1 Sled Drag Forward & Backward 135/180lbs Or 8 Clusters 25/35kg 2. 15 Bent Over Rows 3. 20 Hand Released Push Up 4. Rest WEIGHTLIFTING Jerk Focus GYMNASTICS Bar Muscle Up Focus Lesson 7/8
CROSSFIT “Hammies Like Hamilton” For Split Time: 8 x 1 Round 3 Deadlifts 3 Cleans 200m sprint Rest: 1:30 220/150lbs 100/70kg
CROSSFIT “Freaky Friday” A.M.R.A.P 30 Minutes 5 Pull Ups 10 Push Ups 15 Sit Ups Perform After Every 3 Rounds 50 Air Squats POWERLIFTING Deadlift Focus WEIGHTLIFTING Power Clean & Push Press Focus
CROSSFIT “The Daltons” A.M.R.A.P 3 Minutes x 4 Rounds 20 Toes To Bar AMRAP Handstand Push Up Rest 1:30 30 Dumbbell Snatches A.M.R.A.P Box Step Overs 24/30″ Rest 1:30 20 Handstand Push Ups A.M.R.A.P Toes To Bar Rest 1:30 30 Box Step Over 24/30″ A.M.R.A.P Dumbbell Snatches GYMNASTICS Bar/Ring Muscle Up Focus Lesson 8/8
CROSSFIT “Ge Kiekt Moar” For time 200 Calorie Row 100 Kettlebell Swings 35/53lbs 16/24kg 50 Double Dumbbell Lunges 35/50lbs 16/22,5kg
CROSSFIT “BLUE MONDAYS” E.2M.O.2M x 10 Rounds 2 Cleans @ 90% 10 Double Dumbbell Front Rack Lunges 2 x 16/22,5kg 35/50lbs WEIGHTLIFTING Snatch Focus POWERLIFTING Bench Press Focus
