CROSSFIT
Deadlift
Deadlift
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
**Increase Weight Each Round

“Red Zone”
21-15-9:
Hang Power Snatch (75/55)
Thrusters (75/55)

CROSSFIT
“7-on-7”
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar
Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

CROSSFIT
“Hook and Ladder”
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
Record your time for each interval, as your final score is the sum total of these 3 efforts

CROSSFIT
“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

CROSSFIT
Klepto
4 Rounds for Time:
27 Box jumps, 24/20
20 Burpees
11 Squat cleans, 145/105

CROSSFIT
“Cookie Monster”
AMRAP 15:
20 Single Arm Dumbbell Snatches (50/35)
15 Wallballs (20/14)
200m Run
15 Wallballs (20/14)

CROSSFIT
“Cash Back”
30-20-10-20-30:
Toes to Bar
After Each Round:
10 Push Press (135/95)
50 Meter Double Dumbbell Walk*
* 1 Arm Overhead + 1 Arm at Hang

CROSSFIT
“thank u, next”
5 Rounds:
30 Double Unders
15 Thrusters (75/55)
Directly Into…
5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

CROSSFIT
Pausing Back Squat
On the Minute x 10:
1 Pausing Back Squat*
One Second Pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel


“Pay Dirt”
6 Rounds:
12/9 Cal Assault Bike
9 SDHP 95/65

CROSSFIT
Dallas 5
5 minutes of:
•Burpees
Then, 5 minutes of:
•7 deadlifts, 155/105
•7 box jumps, 24/20
Then, 5 minutes of:
•Turkish get-ups, 40/30
Then, 5 minutes of:
•7 snatches, 75/55
•7 push-ups
Then, 5 minutes of:
•Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Log total reps from all 5 stations. Athletes can note reps for each station in their notes.