CROSSFIT

CROSSFIT
30 seconds ON 30 Seconds OFF for 18 Minutes
Wallballs 20/14
Situps
Row/Bike for Calories
* Log total repetitions
* Rotate every minute


ENDURANCE
Mayhem Intervals: ROWING
3 x 3:00 (30s rest between reps)
rest 1:00
3 x 40 (20s rest between reps)
rest 1:00
3 x 2:00 (30s rest between reps)
rest 1:00
3 x 20s (40s rest between reps)
rest 1:00
3 x 1:00 (30s rest between reps)

CROSSFIT
7 Rounds for Time
30 DU
10 Overhead Squats 55/75
3 Wall Walks

CROSSFIT
14 min Ladder Up by 1
1 Strict Pull-up (Scale with band or negatives)
1 Strict HSPU (Scale with seated strict DB Press)
1 Alternating Leg Pistol (Completing one pistol on each leg = 1 rep)
**Add 1 rep each round


ENDURANCE
HERO WOD Loredo
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

CROSSFIT
5 Rounds for Time (20min CAP)
8 Thrusters 115/95
8 Burpee Box Jumps 30/24
CFC Run

CROSSFIT
5 Rounds:
1 mile run
15 burpee pull-ups

CROSSFIT
GOOD LUCK!

CROSSFIT
EMOM 6
EMOM 6
3 Position Snatch (50-60%)
1 Snatch (from floor) + 1 Snatch (above the knee) + 1 Snatch (high hang)
then


EMOM 18
Min 1: 2 Rope Climb
Min 2: 10 OTS Slamballs
Min 3: 12 Box Jumps

ENDURANCE
Row/Run
1k Row
2 mile run
1k row

CROSSFIT
For Time (6 min Cap)
15*12*9*6*3*
Air Squats
Pull-ups
*25 DU after each round


Superset
5 sets of:
8 DB Bench Press
5 DB Snatch each hand
increase weight each round

CROSSFIT
AMRAP 16
2 Rounds of
7 DB Burpee Deadlift 50/35
7 DB STOH
14 HR Pushups
then
2 Rounds of
7 DB Burpee Deadlift 50/35
7 DB STOH
14 HSPU
then
start at the beginning
**score is total reps

ENDURANCE
400 90% RI: 30s
600 85% RI: 60s
800 80% RI: 90s
1600 70% RI: 2 minutes
800 80% RI:90s
600 85% RI: 60s
400 90%