CrossFit
Row 2K Time Trial
12 Min AMRAP
6 Ring Rows or Strict Pullups
12 HR Pushups
18 Situps
CrossFit
We have a Double Strength Workout today
Deadlift 3-3-3-3
Using Double Overhand Grip
Then
Strict Press 5-5-5-5
then
Fitness and Masters
Congratulations Jim on your Retirement!
Amrap 33 Min
Row 33 Cals
then 4 rounds of
6 Pushups
8 Squats
14 KB Swings
Boot Camp
CrossFit
Hang Power Clean
3-3-3
Building to a weight heavier than your heaviest weight you plan on using in the WOD.
Fitness
CrossFit
7-10 Minutes
Pull up progressions
Fitness 5 X 3 Negatives
Rx - Kipping Skills Practice
Fitness
AMRAP 12 Minutes
10 Shuttle Sprints
8 Assisted Pullups
CrossFit
In Teams of 2 or 3
Partner WOD
120 Wall Balls
60 Clean & Jerk
120 Wall Balls
40 Clean & Jerk
120 Wall Balls
20 Clean and Jerks
CrossFit
Fitness
10 Minutes EMOM
O) 10/8 Calorie Row
E) 6 Up Downs
Rest 3 min then
10 Min AMRAP
10 Box Jumps
10 DB Dedadlifts
10 Minutes EMOM
Rx
Happy 27th Birthday Alex!
Amrap 27
26 burpees
26 bur + 52 db snatches
26 bur + 52 dbs + 78 cals
26 bur + 52 dbs + 78 cals + 104 wall balls
26 bur + 52 dbs + 78 cals + 104 wb + 130 DU