CROSSFIT PART A 7 min AMRAP 1-2-3-4 etc Pull ups Alternating DB Snatch *1 rep on each arm = 1 rep for DB snatch *5 min rest PART B 7 min AMRAP 5 Bar Muscle ups 7 Thrusters (55/40kg) *5 min rest PART C 7 min AMRAP 14/12 cal Row 10/8 cal...
CROSSFIT PART A Every 2 min for 10 sets 1 Hang Snatch + Snatch + 2 Overhead Squats PART B 7 Rounds for time 3 x [1 Deadlift + 1 Hang Power Clean] (70/50kg) 20 Double unders
CROSSFIT PART A Every 1:30 for 12min (8rnd) 1 Push Press 2 Push Jerk 3 Split Jerk *Increase weight ea round PART B For time 21-15-9 Handstand Push ups 10 Burpee Box jump over (30/24″)
CROSSFIT PART A Every 3 mins for 5 sets 4/4 Front rack Lunges 30 sec Hollow hold PART B Partner WOD 20 Rounds for time 10 Wall balls 100m run *tag out with partner after each round
CROSSFIT MET-CON PART A 12 min AMRAP 200m run 20 Double unders 15 Air squats 10 Sit ups * 5min rest PART B 8 min AMRAP 15/12cal Bike 10 Shoulder to Overhead (50/37.5kg) * 5min rest PART C 4 min AMRAP 2-4-6-8 etc Back squats @ 60%...
