ENDURANCE
There is a 400 meter run at the start and after each 40 rep movement!
For Time:
40 Wall balls 20/14
40 Hang Cleans 95/65
40 Pull-ups
40 Deadlifts 95/65
40 Push-ups
40 box Jumps
40 KB Swings 53/35
40 Toes To Bar
40 AIr Squats
40 Hang Snatches 95/65
40 Dubs
40 Sit-ups
40 Burpees

CROSSFIT
8 Stations
2 Min Max Rep at each Station
1 Min Transition between
Calorie Assault Bike
Shuttle Sprint (20m out + 20m back = 2)
Calorie Row
Wallballs 20/14
Sledge Hammer Slams
Overhead Squat 75/55
Toes to Kettlebell
Pistols
Notes:
Target Rep is 27.
27=0
+1 for each rep above 27
-1 for each rep below 27

CROSSFIT
4 Rounds For Time
70 Double Unders
21 Weighted Box Step-ups 24/20 @ 50/35 each hand
14 Toes to Bar


ENDURANCE
Countdown
10,9,8,7,6,5,4,3,2,1 of:
HRPU’s
Plate Squats 15/10
Each round is followed by a 300 meter run.

CROSSFIT

For Time
18 Cleans 135/95
18 Hand Stand Push Ups
CFC Run
12 Cleans 185/125
12 HSPU
CFC Run
6 Cleans* 225/165
6 HSPU
*final round of Cleans must be SQUAT

CROSSFIT
3×5 Back Squat @60%
3 sets of 5 @60% with 2 second pause at the bottom


3 Rounds for Time (6 min Cap)
12 DB Thrusters 50/35
12 Burpees


ENDURANCE
HERO WOD – GRIFF
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards
3 minute rest then 1 mile Run

CROSSFIT

Danny
Complete as many rounds in 20 minutes as you can of:
24/20 inch Box Jump, 30 reps
115/75 pound Push Press, 20 reps
30 Pull-ups

CROSSFIT
Stations of the CrossFit
For Time:
100 Double Unders
*CFC Back Rack Bar Carry (115/75)
14 Over the Bar Burpees
*CFC Back Rack Bar Carry (115/75)
14 Over the Bar Burpees
*CFC Back Rack Bar Carry (115/75)
14 Over the Bar Burpees
20 Power Snatch (115/75)
* Each CFC Bar Carry begins with 14 Walking Lunges with Bar in Back Rack Position

CROSSFIT
3 Rounds for Time (7 min CAP)
20/15 Cal Row
12 Sumo Deadlift High Pull 115/75
2 min transition (from the time cap)


AMRAP 7
12 DB Burpee DL 50/35
12 DB Push Press 50/35
*2 DB per athlete for both movements

ENDURANCE
6 x 50 meter lunge/600 meter run)

CROSSFIT
For Time
10 DB Snatch 50/35
10 Toes to Bar
800m Run
20 DB Snatch
20 T2B
600m Run
30 DB Snatch
30 T2B
400m Run
40 DB Snatch
40 T2B
200m Run

CROSSFIT
5 Rounds For Time
10 Hang Cleans (155/115)
20 Push-ups
50 Double Unders


ENDURANCE
3 Rounds
300 meter sled 140/115
400 meter farmers carry 50/35
800 meter run