Category: crossfit

Team of 2, partner 2 has to wait until partner 1 finishes a movement, before he or she can start. Complete for time: 11 Thrusters (135/95) 11 Muscle Ups 11 Squat Cleans (135/95) 11 Strict HSPU 11 Overhead Squats (135/95) 11 Chest To Bar Pull Ups 11 American Swings (70/53) 11 Box Jumps (30/24) 11…

1 Rep Max Full Snatch 1 Rep Max Back Squat

Mobility Wod Foam Rolling AMRAP 12 Minutes 10 Box Jumps 10 Burpees

1 Rep Max Bench Press 1 Rep Max Deadlift

1 Rep Max Squat Clean 1 Rep Max Jerk (from rack)

Split Jerk 1 x 1 @ 95% of your 1 rep max split jerk Overhead Squat 1 x 1 @ 95% of your 1 rep max overhead squat Complete for time: 40 Back Squats 30 Front Squats 20 Overhead Squats (135/95)

EMOM – 21 MinutesMin 1 – 1 Strict Pull Up + 10 BurpeesMin 2 – 2 Strict Pull Ups + 6 Russian Swings 70/53 Min 3 – 3 Strict Pull Ups + 2 Legless Rope ClimbsFocus: Complete the entire body of work in each minute. Please give priority to RX’D rope climbers

Complete for time:500m Row (2:30 min cap)12 Full Snatch 135/958 Full Snatch 155/11512 Full Snatch 135/95500m Row (2:30 min cap)Focus: Keep the second attempt of the 500m row consistent with the first attempt

AMRAP – 18 Minutes400m Run20 Front Rack Lunges 95/6520 Box Jumps40 Double UndersFocus: Complete 3 rounds. Keep all modifications as close as possible to the RX’D movements

Complete 4 rounds for time: 315/22510 Bar Muscle Ups50m Bear Crawl (0 to 25m to 0)7 Deadlifts Focus: Do the work RX’D or at the heaviest working weight possible