CROSSFIT PART A Every 3 mins for 12 mins 8 Back squat @70% PART B Partner WOD 20min AMRAP 40 Burpees (20 each) 400m Run (together) 40 American swings (24/16kg) (20 each) 400m Run (together) 40 Strict pull-ups (20 each) 400m Run (together) 40 Push-ups (20 each) 400m...
CROSSFIT PART A 4 min EMOM 4 Hang power clean @70% of power clean 1RM * 2 min rest PART B 4min EMOM 4 Hang power snatch @70% of 1RM power snatch PART C 6 Rounds each for time 8 Burpee Box jump overs (30/24”) 15 m Single arm Overhead Kettlebell lunge (24/16kg) 4 Burpee...
CROSSFIT PART A 6 x 15sec Overhead Barbell hold with a snatch grip @100% 1RM snatch. * 2min rest between sets PART B 14 min alternating EMOM 1) 30 sec Max rep bench 2) 30 sec Max rep Deadball over shoulder * Rest remaining time of each...
CROSSFIT PART A 5 sets until failure Wide grip bar hang + 50% body weight * 2 min rest between efforts PART B For time: 20 Front squat (42.5/30kg) 6 Box jump overs 50 Double unders 15 Front squat (60/42.5kg) 6 Box jump overs 24/20” 50 Double unders 10 Front squats...
