CrossFit
Part 1 - 10 Minutes Skill Practice
KB Snatch
Part 2
Fitness
7 Min AMRAP
10 Double Under Attempts
10 Knees to Elbows
5 Box Dips
Rest 2 Min
7 Min AMRAP
10 KB Sumo Deadlift High Pulls (Increase by 5 each Round)
10 Knees to Elbows
5 Dips
Rx
7 Min AMRAP
10 Double Under (Increase by 10 each round)
10 Knees to Elbows
5 Strict Matador Dips
Rest 2 Min
7 Min AMRAP
10 KB Sumo Deadlift High Pulls 35/26# (Increase by 5 each Round)
10 Knees to Elbows
5 Strict Matador Dips
Rx+
7 Min AMRAP
10 Double Under (Increase by 10 each round)
10 Knees to Elbows
5 Strict Ring Dips
Rest 2 Min
7 Min AMRAP
10 KB Sumo Deadlift High Pulls 53/35# (Increase by 5 each Round)
10 Knees to Elbows
5 Strict Ring Dips
Masters
7 Min AMRAP
10 Double Under (Increase by 10 each round)
10 Knees to Elbows
5 Strict Matador Dips
Rest 2 Min
7 Min AMRAP
10 KB Sumo Deadlift High Pulls 26/18# (Increase by 5 each Round)
10 Knees to Elbows
5 Strict Matador Dips
Score is Total Number of Reps from Both AMRAPS
Boot Camp
4 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
7 Box Jumps
7 Russian KB Swing
STATION 2
20 Shuttle Sprints
then..
Max Push-ups
STATION 3
EMOM
15 Slam Balls