CrossFit Rx – CrossFit

Barbell Split Squats (3×10/ leg, Rest 2:00 b/t)

“Down Low” (Time)

For Time:

60 Alternating Dumbbell Box Step-ups (24/20″, 50/35 Dumbbell)

45 Toes to Bar

30 Hang Power Cleans (135/95)

Finisher

Dumbbell Bench 4×6

CrossFit Rx – CrossFit

“5k Row Time Trial” (Time)

For time:

5k Row.

Finisher

Hollow Hold Tabata

** 6:30 Yoga with Bee **

CrossFit Rx – CrossFit

Snatch (Build to a Heavy Single Or 4×3, E2MOM)

“Pins and Needles” (AMRAP – Reps)

AMRAP 12

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Finisher

Seated Banded knee extension

4×20

CrossFit Rx – CrossFit

“Drive Train” (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/21 Calorie Bike

200m run

Max Burpee Box Jump Over in Time Remaining (24/20)
*Rest 4 Minutes Between

Finisher

3-4 sets:

Strict Ring Dips x8-12

CrossFit Rx – CrossFit

Back Squat (4×5, E2MOM. Ascending. )

Keep working sets @ moderate weight. ~5/6 RPE

“Chip Shot” (AMRAP – Reps)

AMRAP 13:

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups

Finisher

Accumulate 25 Strict Toes to Bar