CROSSFIT “Three times the fun” 3×6 minutes in groups of 2. 2 minutes rest between rounds. A) max cal row/bike B) AMRAP of10 box jumps, 24/20″10 pull-upsC) Max meters sandbag carry, drop at every 10 meters WEIGHTLIFTING Clean focus POWERLIFTING Squat focus
CROSSFIT “Hot potato.” 15 minute AMRAP of: 15 Wall ball shots, 10/6kg100m run with buddy WEIGHTLIFTING Clean focus POWERLIFTING Squat focus
CROSSFIT “Time after time” 20 minute EMOM of:1: 15 toes-to-bar2: 15 handstand push-ups3: 30 sit-ups4: 60 double-unders WEIGHTLIFTING Snatch focus POWERLIFTING Press focus GYMNASTICS Muscle-up focus
CROSSFIT “Those vibes again!” For Time With Buddy:800m run100 overhead (single) kettlebell lunges, 16/12kg100 push-ups100 wall ball shots, 10/6kg150 Cal Row/Airbike Man: 150 CalWoman: 125 Cal Half the group works from the bottom up. WEIGHTLIFTING Snatch focus POWERLIFTING Press focus
CROSSFIT “Stand by me!” FOR TIME:10-20-30-40-50 reps for time of:Deadlifts, 100/70kgBurpee box jump over, 24/20″
CROSSFIT “My son, my son, what have ye done.” With buddy 4 Rounds for time of:40 meter buddy carry (20 each)20 air squats (sync)20 push-ups (sync) GYMNASTICS Muscle-up focus
CROSSFIT Hero workout “Morrison” 50-40-30-20-10 reps, for time of:Wall Ball, 10/6kgBox Jump, 24/20 inchKettlebell Swing, 24/16kg Perform with buddy, divide workload as you wish
CROSSFIT (Final) Monday Blackout. Just show up and give everything you got. It’ll be fun, we promise! WEIGHTLIFTING Snatch focus POWERLIFTING Press focus
CROSSFIT “Autism doesn’t like this.” AMRAP 14 min of: 12 push-ups 7 chest 2 bar pull ups 12 American KB swing, 24/16 kg WEIGHTLIFTING Snatch focus POWERLIFTING Press focus
CROSSFIT “Blow out your kneecaps” AMRAP 16 MIN OF:5 box jumps10 pistol squats15 ring push ups20 air squats WEIGHTLIFTING Clean & Jerk focus POWERLIFTING Deadlift focus GYMNASTICS Muscle-up focus
