crossfit_admin – Page 20

Articles posted by crossfit_admin (Page 20)

Friday 12-19-25

3 rounds for time:

500/400m row
21 burpees
15 box jump-overs 30/24

**No 6:30 pm class

21-15-9 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.

Back squat
3-2-2-1-1-1

30 squat snatches 135/95
30 ring muscle-ups

3 rounds for time:
400-m run
30 double-DB push presses 35/25

21-15-9-9 reps for time:
Hang squat cleans 95/65
Pull-ups

AMRAP 21:
100-m farmers carry 50/35
20 double-DB front-rack box step-ups 20/20
200-m run

9 rounds for time:
2 ring muscle-ups
15 wall-ball shots 20/14

For load:
5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.

20 min EMOM