CROSSFIT For Time With Buddy: 200 Box Step-ups (24/20”) 150 KB Swings (24/16kg) – Partner holds KB in front rack position while other partner works on step-ups. – Partner seated L Hold while other partner works on KB swings. GYMNASTICS Muscle-ups
CROSSFIT For Time: 60 Toes-to-Bars – Starting at 0:00, perform 12 burpees at the start of each minute
CROSSFIT 10 Sets For Time: 3 Weighted Pull-ups, 20/15 kg 5 Strict Pull-ups 7 Kipping Pull-ups WEIGHTLIFTING Clean and Jerk Focus
CROSSFIT AMRAP 12: 9 Deadlifts, 50/35kg 6 Burpees 3 Power Cleans WEIGHTLIFTING Snatch Focus POWERLIFTING Press Focus
CROSSFIT 9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10 WEIGHTLIFTING Clean Focus GYMNASTICS Dips Focus
CROSSFIT “LANE” – Benchmark 5 Rounds For Reps: Max Unbroken Hang Power Snatches, 3/4 bodyweight Max Unbroken Handstand Push-ups Rest as needed between sets POWERLIFTING Deadlift Focus
CROSSFIT 4 x 4:30 Rounds For Reps: 800m Run In remaining time complete as many Double Unders as possible Rest 1:30 between Rounds WEIGHTLIFTING Snatch Focus POWERLIFTING Squat Focus
CROSSFIT Every 5:00 For 3 Rounds: 200m DB Farmer Carry, 16/12kg AMRAP: 10 DB Deficit Push-ups 10 DB Squats – Use two DB’s GYMNASTICS Handstand Push-up Focus
CROSSFIT ”PARTNER CAMERON” AMRAP 20: 50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups 50 Box Jumps, 24/20” 25 Triple Unders 50 Hip Extensions 25 Ring Dips 50 Knees-to-Elbows 25 Partner Wall Ball Shots, 10/6kg 50 Synchro Sit-ups 5 Rope Climbs
CROSSFIT “MAD SKILLS” For Time: 30 Strict Muscle-ups OR AMRAP 12: 3 Strict Pull-ups 3 Strict Ring Dips WEIGHTLIFTING Snatch Focus
