CrossFit Rx – CrossFit

Snatch Grip Deadlift (4×4 w/ 3” deficit)

“Bowflex” (4 Rounds for weight)

4 Rounds On The 5:00

10 Strict Pull-ups

21/15 Calorie Row

8 – 6 – 4 – 2 Deadlifts
*Build in weight each round

Finisher

3 sets:

A1. Barbell bicep curl x15

A2. Banded overhead Tricep extension x30

CrossFit Rx – CrossFit

“Slap Happy” (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Finisher

Accumulate 1:30 in hanging L-sit

CrossFit Rx – CrossFit

Power Clean (Hang Power clean x1 + Power Clean x1)

Build to a heavy weight for Complex

Or

4x 2 HPC + 2 PC @ moderate weight

“Power Ranger” (Time)

For Time:

15 Power Cleans (155/105)

600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105)

200 Meter Run

Finisher

Rower Hamstring Curls 3×15

CrossFit Rx – CrossFit

Bench Press (4×3 w/ 2s pause at chest )

“Devil’s Tricycle” (AMRAP – Reps)

Amrap 16:

21/15 Calorie Bike

18 Wall Balls (20/14)

9 Devil’s Press (40/25)

3 Ring Muscle ups

Finisher

Alternating Tabata (4 minutes total):

1- Hollow Hold

2- Band pull apart from tall kneeling

CrossFit Rx – CrossFit

“Midline Monster” (No Measure)

3 Giant Sets, Not for Time:

12 Strict Toes to Bar

24 Single Arm DB Rows (12/ arm)

12 Barbell Glute Bridges

24 Hollow Rocks

12 Barbell Good Mornings

Finisher

4-5 sets:

Sled Push x100ft