CROSSFIT PART A Every 3 mins x 6 Rounds: 3 Push Jerks @ 75% 6 Strict Toes to Bar PART B 3 Rounds of 1 minute on, 1 minute off: Max Unbroken Kipping Pull-Ups Max Unbroken Push-Ups
CROSSFIT PART A 5 Supersets of: 4 x Front Squat 15 sec Strict HSPU Hold *Rest 3 mins PART B 14 min AMRAP: Partner WOD 50 cal Row 40 Burpees 30 Toes to Bar 20 Thrusters (50/35kg) 10 Bar Muscle-Ups PART C *Finisher* 5 mins to find Max Unbroken Kipping...
CROSSFIT PART A Every 3 mins x 6 rounds: 2 x Squat Snatch @ 80-85% 15 sec Straight Arm False Grip Hold 15 sec Ring-Dip Max Depth Hold PART B 8 min AMRAP: 35 Double-Unders 5 Bar Muscle-Ups 15...
CROSSFIT PART A 8 min AMRAP: 60/50 cal Row 15 Power Clean & Jerks (60/42.5kg) Max reps Muscle-Ups in remaining time *rest 4 mins PART B 8 min AMRAP: 60/50 cal bike 15 Squat Snatches (60/42.5kg) Max reps Muscle-Ups in remaining time *rest 4 mins PART C 8 min AMRAP:...
CROSSFIT PART A 5 Supersets of: 5 Strict Press 30 secs Double-Unders *Rest 3 mins between sets PART B 12 min EMOM: 12 cal Airbike 12 cal Row 16 Box Jumps
