CROSSFIT PART A 5 Supersets of: 4 Deficit Deadlifts 6 Strict Ring-Dips *Rest 3 mins PART B 9 min AMRAP: 3, 6, 9, 12.. etc. Double Dumbbell Power Clean (22.5/15kg) Handstand Push-Ups 10, 20, 30..etc....
CROSSFIT PART A 9 min EMOM: 15 Toes to Bar 50 Double-Unders 6 Squat Cleans (60/42.5kg) PART B 9 min EMOM: 15 Chest to Bar 15/12 Cal Row 6 Squat Snatches (60/42.5kg) PART C 9 min EMOM: 15 Handstand Push-Up 12 Lateral Burpee Over Bar 6 Thrusters...
CROSSFIT PART A Every 3 mins x 6 Rounds: 3 Push Jerks @ 75% 4 Jumping Bar Muscle-Up Transitions PART B 10 min EMOM: 5 Burpees at the start of every minute, followed by Max Calories on the Airbike/Rower *Score is total calories at the end of the 10...
CROSSFIT PART A 5 Supersets of: 4 Push Press 30 sec Max. Double-Unders *Rest 3 mins PART B 4 Rounds for Time: 6 Squat Clean & Jerks (60/42.5kg) 9 Toes to Bar
CROSSFIT PART A 5 Supersets of: 5 Sumo Deadlifts 30 Second Chest to Bar Hold *Rest 3 mins PART B 12 min AMRAP 2-4-6-8… -Double Dumbbell Thrusters (22.5/15kg) -Box-Jumps
