CrossFit:
A.) On a running clock complete
0-3min.
150 Double Unders
150 Double Unders
3-13min.
Build up to a Heavy Hang Power Snatch
13-16min.
150 Double Unders
16-26min.
Build up to a Heavy Hang Power Clean
26-29min.
150 Double Unders
Score is max weights combined
B.) 30-37min.
For Time:
100 Russian KB Swings 70/53lb
For Time:
100 Russian KB Swings 70/53lb
Sweat:
A.) 10min. AMRAP:
250m Row
16 DB Hang Snatches 45/30
8 Burpees
250m Row
16 DB Hang Snatches 45/30
8 Burpees
B.) 10min. AMRAP:
10 Cal Assault Bike
5 Devil Press 35/20s
8 DB Renegade Rows on each arm 35/20s
C.) 10min. AMRAP:
50 Double Unders
8 Barbell Sit-Ups 45/35lb bar
10 Reverse Barbell Sit-Ups
*Rest 3min. Between Sections
*On the Renegade rows do all 8 on one side and then all 8 on the other. 16 total.
*On a “reverse sit-up” you are lying on your back with the barbell held in the finished bench position. Then take knees and bring them to your chest and bring your toes to the ceiling while brining you tailbone off the ground as well.