CrossFit Rx – CrossFit

“Heavy Hands” (AMRAP – Reps)

5 Rounds

AMRAP 4:

30/21 Calorie Bike

200m Run

AMRAP 25ft Handstand Walks
*4 Minutes Rest Between Rounds. 5ft segments = 1 rep.

Finisher

4x100ft Sandbag Bear Hug Carry

** 6:30 Yoga with Bee **

CrossFit Rx – CrossFit

“Storm’s End” (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

12 Deadlifts 295/205

14 Strict Pull ups

16 Bench Press 175/125

Finisher

3 sets:

Tricep Pulldown x30

Alternating DB Hammer curl x20

Barbell hip Thrust x10

CrossFit Rx – CrossFit

“Doce” (AMRAP – Rounds and Reps)

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20″)

Finisher

Accumulate 2:00-3:00 in L-sit (hanging or parallette)

CrossFit Rx – CrossFit

Snatch (On the minute x8: Snatch Complex x1)

Snatch Lift Off x1

Snatch Pull x1

Squat Snatch x1

*Build to Moderate.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Finisher

Prone Banded Hamstring Curls 3×30

CrossFit Rx – CrossFit

“Pinot Noir” (Time)

Minutes 0-10 AMRAP:

Row for Meters

Minutes 10-15 AMRAP:

Bear Crawl 50ft*

Reverse Bear Crawl 50ft

TGU 2/2

@ Minute 15:

2K Run for Time (score 2k run time)
*Or Handstand Walk 50ft instead of bear crawl/ rev. Bear crawl.