CrossFit:
In teams of 2 get as far as possible in 30min…
100 Wallballs (20/14)
100 American KB Swings 70/53
800m Run
80 Sit-Ups
60 Toes-To-Bar
60 Hang Power Cleans (115/75lb.)
40 Front Squats (115/75lb.)
40 Lateral Barbell Burpees
20 Hang Power Snatch (115/75lb.)
20 Overhead Squats (115/75lb.)
When/If you finish go through again with half the reps. So 50,50,40,40 and so on…
Sweat:
10 Wall Balls
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10 Wall Balls
25 Box Jumps 20″
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10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
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10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
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10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
100 Cals of your choice
NO REST between sections. Go in order, just as it’s written. I don’t think anyone will finish that 100 cals at the end, so don’t even worry about that. Just get as much as you can OR run a mile.
Instead of front squats, you may do Overhead squats if you wish and have the mobility.
I am pumped on how this one came out. Little different style and it looks super fun!
HIBB:
A.) 10 Min AMRAP (65% 1RMs)
5 Power Cleans
5 Deadlifts
5 Bench Press
B.) 10 Min AMRAP (75% 1RMs)
3 Power Cleans
3 Deadlifts
3 Bench Press
C.) 10 Min AMRAP (85% 1RMs)
1 Power Cleans
1 Deadlifts
1 Bench Press
*3 min rest between sections
D.) At 80% effort
50-40-30-20-10-
Push Ups
6-6-6-6-6
Weighted Pull Ups