CrossFit Rx – CrossFit

Bench Press (3×8 @90-100% of 10RM. )

2:00-3:00 b/t.

“Team Cement Mixer” (Time)

Teams of 2

10 Rounds For Time (5 Each):

400 Meter Run

12 Toes to Bar
*Switch After Completing Full Rounds.

CrossFit Rx – CrossFit

Power Snatch (Power Snatch x1 + Low Hang Power Snatch x1. )

5 sets. 2 min. B/t sets. Ascending.

“Hang Loose” (Time)

For Time:

21 Hang Power Snatch (95/65)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Snatch (95/65)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Snatch (95/65)

9 Lateral Barbell Burpees

50 Double Unders

Metcon (No Measure)

-Finisher-

Accumulate 3:00 in hollow body

CrossFit Rx – CrossFit

Back Squat (4×3. 4s Pause in Bottom. 2:00 b/t Sets. Ascending.)

“Dasher” (Time)

5 Rounds:

20/15 Calorie Row

10 Front Squats (135/95)

-Finisher- (No Measure)

4×12 Barbell Hip bridge

CrossFit Rx – CrossFit

Skill

15-20 minutes of:

A. Parallette shoot through x5-7

B. Box assisted Pike handstand push-up x4-6

C. Handstand Rebalancing drills x15-20s

(single knee bend, double knee bend, scissor kicks)

Metcon (AMRAP – Reps)

EMOM 16:

1- 8-12 Wall facing shoulder taps

2- 10s- 15s L-sit

3- Tough set of Strict or Pike HSPU

4- Tough set Strict TTB

Finisher:

Tabata Assault bike for Calories

CrossFit Rx – CrossFit

“Frozen Corn” (AMRAP – Reps)

Teams of 3:

4 Rounds For Time:

10-15-20 Calorie Bike

200 Meter Run

At 10:00…

AMRAP 15:

50 Pull-ups

75 Push Jerks (115/80)

50 Burpees over the bar

75 Hang Power Cleans (115/80)
*Each round starts with Athlete 1 completing 10 calories. Followed by Athlete 2 completing 15 calories. Followed by Athlete 3 completing 20 calories. Running total on the bike. Athlete #1 takes it to 10 calories, Athlete #2 to 25, Athlete #3 to 45.All Athletes run 200m together.