CrossFit:
A.) 0-10min.
5 Rounds For Time:
6 Power Snatches 135/95
15 pull-ups
5 Rounds For Time:
6 Power Snatches 135/95
15 pull-ups
B.) 10-20min.
For Time:
2 mile assault bike or 3200m row
*With a partner, in 30sec. intervals each
For Time:
2 mile assault bike or 3200m row
*With a partner, in 30sec. intervals each
*running is NOT an option today unless there is a class with more than 16 people, in that case ONLY you can run 2 miles (3200m) in 100m intervals.
Rest 5 min…
C.) 25-35min.
For time:
30 Hang Power Cleans 135/95
30 Burpees over the bar
30 Push Jerks
30 HSPUs
For time:
30 Hang Power Cleans 135/95
30 Burpees over the bar
30 Push Jerks
30 HSPUs
*This is solo (not team)
BE AWARE of the time caps for each section! Gotta hustle for sure.
BE AWARE of the time caps for each section! Gotta hustle for sure.
Cool Down:
2 min easy cardio
Sweat:
A.) 15min. to finish…
7 Rounds:
200m Run
10 Back Squats (off the ground) 95/65
5 Burpee Pull-Ups
Rest 4min.
B.) 15min. to get as far as possible…
10 SDHPs 95/65lb.
1 Round of “Tuesday”
9 SDHPs 95/65lb.
1 Round of “Tuesday”
8 SDHPs 95/65lb.
1 Round of “Tuesday”
… And so on… Subtracting 1 SDHP each round. Can you make it to 1?
**Tuesday is:
10 Cal Assault Bike
15 Wall Balls (20/14lb.)
10 Cal Assault Bike
15 Wall Balls (20/14lb.)
*ADV CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part B.