AMRAP 20 with a partner:
50 double-unders
1 devils press 50/35
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils …
adult class is at regular time 10:00-11:00
CrossFit Kids class is from 11:00-12:00
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.
CrossFit Kids
AMRAP 6:
6 shuttle runs
6 burpee box jumps
12 walking lunges
…
AMRAP 15:
100-m DB suitcase carry 50/35
20 box jumps 24/20
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
5 rounds:
AMRAP 2:
20 wall-ball shots 20/14
Max ring muscle-ups
– Rest 2:00 between rounds
5 rounds for time:
15 hang power snatches 95/65
15 bar-facing burpees
”Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
snatch
5-5-3-3-3-1-1-1-1
AMRAP 30 with a partner:
50 barbell back-rack step-ups 45/35 (20/20 in)
15 cleans 135/95
50 barbell back-rack step-ups 45/35 (20/20 in)
10 snatches 135/95
starting at 11:00
850 CrossFit kids
For reps:
1:00 dumbbell front squats
1:00 hang hold
:45 dumbbell front squats
:45 hang hold
:30 dumbbell front squats
:30 hang hold
– Athlete chooses …
***New***
850 CrossFit is a CrossFit kids affiliate. Starting on Saturday June 21st from 11:00-12:00 we will have a pilot program for the kids. Pleas RSVP and let me know who will attend. The workout for Saturdays kids class will be posted tomorrow with the normal adult class. Please bring …