CrossFit
20 Minutes to Build to 3 RM
Clean and Jerk
Power or Squat (Athletes Choice)
Fitness
AMRAP 7 Min
Clean and Jerks 75/55#
Every minute starting with 3..2..1..Go
15 Air Squats
Rx
AMRAP 7 Min
Clean and Jerks 95/65#
Every minute starting with 3..2..1..Go
15 Air Squats
Rx+
AMRAP 7 Min
Clean and Jerks 135/95#
Every minute starting with 3..2..1..Go
15 Air Squats
Masters
AMRAP 7 Min
Clean and Jerks 75/55#
Every minute starting with 3..2..1..Go
15 Air Squats
Boot Camp
4:00 STATIONS
1:00 Rest b/t Stations
STATION 1
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 2
Max Cal Bike
Top of every minute- 5 Burpees
STATION 3
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 4
Max Cal Bike
Top of every minute- 5 Burpees
Finisher
Tabata 8 Rounds Rotate through Movements
Hollow Rocks
Flutter Kicks
Situps