CrossFit Rx – CrossFit

Deadlift (Build to Heavy set of 3)

“Chin Music” (AMRAP – Reps)

AMRAP 15

5 Strict Pull-Ups

10 Deadlifts (225/155)

15/12 Calorie Bike

Finisher

Partner Assisted Nordic curls 3×8

CrossFit Rx – CrossFit

Push Jerk (Build to a heavy set of 5. )

“Closed 12.3” (Time)

5 Rounds:

15 Box Jumps (24/20)

12 Push Presses (115/80)

9 Toes To Bar

Finisher

3 sets:

Ski :15 max effort, no rest

Sandbag bear hug hold :45 seconds (squeeze glutes, open hips)

CrossFit Rx – CrossFit

“Air Walker” (AMRAP – Rounds and Reps)

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”
1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Finisher

Barbell rollouts 3×10

CrossFit Rx – CrossFit

“Something about Mary” (Time)

3 Rounds for time:

75/50 Calorie Row

3 Rounds of ‘Mary’
*1 round of Mary = 5 handstand push-ups, 10 alternating pistols, 15 pull ups

Finisher

3 sets:

Tall Kneeling Band Pull aparts x25

Hollow Body Tuck With alternating hip extensions x5/

*(legs only dead bug from hollow tuck)

CrossFit Rx – CrossFit

“Saving Grace” (AMRAP – Reps)

In teams of 3 (35 minute cap)

3 Rounds:

100/70 Calorie Assault Bike

40 Box Jump Overs (24/20)

In Time Remaining:

30 Clean and Jerks (95/65)

30 Clean and Jerks (115/80)

30 Clean and Jerks (135/95)

30 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

30 Cleans and Jerks (205/145)