AMRAP

12-min AMRAP

• 12 cal row
• 24 1-arm Alt DB Snatches (50/35)
• 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

• 1,500m Row

Optional Strength: Bench

• Bench Warm Up
• 3 x 5 workset

12 min AMRAP

• 12 KB Swings (53/35)
• 12 KB Squats
• 12 KB Single Arm Push Press (6 each arm)

Off CrossFit® main site.

Metcon

20 min AMRAP

• 5 x Deadlift
• 5 x Hang Power Clean
• 5 x Front Squat
• 5 x Push Press
• 5 x Back Squat

Metcon

For Time (25min Time Cap)

8 min AMRAP

• 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

• 500m Row
• 50 push-ups

Metcon

18 Min AMRAP

• 12 / 9 Cal Assault Bike
• 12 Thrusters (45/35)
• 8 Toes-to-Bar
• 2 strict pull-ups

METCON

30 min AMRAP

• 5 deadlift (225/155)
• 13 push-ups
• 9 box jumps (24/20)

Metcon

18 Min AMRAP (Partner – You Go, I go)

• 8 Cal Assault Bike
• 5 KB Deadlifts (53’s/35’s)
• 25 meter Farmer Carry

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups

Conditioning

25 min cap

• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups
• 75 wall balls (20/14)
• 50 back squats (50lb / 35)
• 25 push presses
• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups

5 min Warm-up

• Squat Therapy

Conditioning

12 Min ALT EMOM

• 12 cals x Ski Erg
• 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press
• 5 Back Squats