For time with a partner:
100/80 cal row
150 double-unders
100 deadlifts 135/95
150 double-unders
100/80 cal row
850 CrossFit Kids 11-12
AMRAP 2:
5 hanging knee raises
20 jumping jacks
Rest 1:00
AMRAP 2:
5 hanging knee raises
15 tuck jumps
Rest 1:00
AMRAP 2:
5 hanging knee raises
10 plate jump-overs
5 rounds for time:
12 KB goblet squats 53/35
1 legless rope climb
12 single-arm KB box step-ups 20/20
6 strict pull-ups
AMRAP 16:
200-m run
100-m double-DB farmers carry 50/35
1:00 plank hold
*Reminder* no morning classes today, back to normal on Thursday.
On a 20:00 clock:
Build to a 1-rep-max snatch
*Reminder* No morning classes. Tuesday or Wednesday
3 rounds for time:
9 hang power cleans 115/75
12 thrusters
15 lateral burpees over the bar
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
1000m row
50 thrusters 45/35
30 pull-ups
1,600-m run
100 wall-ball shots 20/14
100 KB snatches 53/35
Please RSVP for the CrossFit Kids class.
850 CrossFit Kids 11:00am
5 rounds for reps:
:20 forward rolls
:20 wall-ball shots
:20 bear crawl
:20 rest
– Each 5-ft bear crawl distance is 1 rep.
*CrossFit kids class on Saturday at 11:00
7 rounds for time:
5 box jump-overs 30/24
3 ring muscle-ups
Thruster
3-3-2-2-1-1-1