CROSSFIT PART A “Baseline” For time 500m row 40 squats 30 sit ups 20 push ups 10 pull ups * 10 min cap PART B 16 min EMOM 1] 20 Kettlebell Swings 2] 2 Wall walks 3] 10 Double KB Lunge (24/16kg) 4] 40 sec reverse...
CROSSFIT MET-CON 30 min AMRAP 66 cal Bike 55 Russian swings (32/24kg) 44 Sit-ups 33 Single arm DB Hang Snatch 22.5/15kg 22 Single arm DB Hang C & J (22.5/15kg) 11 Burpee Box jump overs 24/20”
CROSSFIT PART A 12 min alternating EMOM 1] 2 Strict HSPU @ max deficit each round 2] 10 Hollow rocks + 10 V-ups PART B 8 rounds for time: 3 Power Clean (70/52.5kg) 20 Air squats
CROSSFIT PART A Every 3 mins for 12 mins 8 Back squat at 70% PART B For time: 30-20-10 Double DB Shoulder to Overhead (22.5/15kgs) 60-40-20 Double unders
CROSSFIT PART A Every 2 mins for 10 mins 3-5 Strict ring muscle ups PART B 3 min AMRep 12/9 cal Row 7 Burpees 5 Strict HSPU Max Overhead squats in remaining time. (45-50% 1RM) * 1 min Rest * Repeat until you complete 50 Overhead...
