CROSSFIT PART A 10 min Alt EMOM 1] 15/12 cal Bike 2] 50m OH KB Carry (25m each arm) PART B For time Buy In: 400m run 30 Pull ups 30 Sit ups 30 Hang power Clean (52.5/40kg) 30 Double Unders 30 Push Jerk (52.5/40kg) 30 American swing (24/16kg) 30 Ball slams (15/12kg)...
CROSSFIT PART A 12 min EMOM 1] 5/5 Heavy DB Snatch 2] 6-12 Pistols 3] 6-12 V-sits PART B ‘KAREN’ with a twist 150 Wall balls for time *100m run anytime you stop, pause or drop the ball
CROSSFIT PART A 15 min AMRAP 200m Run 12 Double DB squats (22.5/15kg) 12 Handstand Push ups * 5 min Rest PART B 15 min AMRAP 20/15 cal Bike 15 Ground to Overhead (55/40kg) 15 Toes to Bar
CROSSFIT PART A 12 min EMOM 1 Power Snatch 1 Hang Power Snatch 1 Hang Snatch PART B Every 1:30 for 6 Rounds 3 Clusters PART C 6 min ascending ladder 1-2-3 etc Jumping Squats Abmat Sit...
CROSSFIT PART A 5 Rounds 60 sec to complete 5 Behind the neck Strict Press Max Overhead squats in remaining time * 60 sec rest PART B Partner WOD For time: 50 Double KB Clean 50 Wall balls 300 Double Unders 50 Wall balls 50 Double KB Clean * 100m Run between movements...
CROSSFIT PART A Every 1:15 for 15 min 1] 10-15 T2B 2] 6-8 Deadball over shoulder 3] 250m row sprint PART B 8 min AMRAP 1-2-3 ascending ladder Hang Power Clean (75/55kg) Lateral Burpee over bar
