GPP 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″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (75/55) 15 Burpee Box Jump Overs (24/20″) PERFORMANCE AMRAP 4: 27 Calorie
GPP – Performance – Open “Isabel” For Time: 30 Snatches (135/95) “Isabel” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Follow approximately 50% of your 1RM or the Rx weight, whichsever is less. In class
Teams of 2: 3 RFT 1K Row 200m sled push @ 90/45 then 3 rounds 1 mile AB 200m sandbag carry, 80/60 then 3 rounds 200 Mountain Climbers 200m farmers walk, 55/35 per hand
2,000m Row* *EMOM: Odd: 4 Devil Press Even: 4 Burpees
GPP Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before progressing to next station Score = Total reps/calories PERFORMANCE Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before
GPP AMRAP 15: 60 Single-unders 30/21 Calorie Row 15 Overhead Squats (95/65) PERFORMANCE AMRAP 15: 60 Double-unders 30/21 Calorie Row 15 Overhead Squats (115/80) OPEN AMRAP 15: 60 Double-unders 30/21 Calorie Row 15 Overhead Squats (115/80) Goal: 4-6 Rounds
30-25-20-15-10-5: Calorie Row* *After each set, 1 round of: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups
GPP-PERFORMANCE-OPEN Teams of 3: 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 Power Snatch (75/55) 100 Toes-to-Bar 100 Power Snatch (75/55) 100 Box Jump Overs (24/20″) 100/70 Cal Row
GPP 21-15-9: DB Hang Squat Cleans (35/25) 42-30-18: Push-ups 500m Row PERFORMANCE 21-15-9: DB Hang Squat Cleans (35/25) 42-30-18: Push-ups 500m Row OPEN 21-15-9: DB Hang Squat Cleans (50/35) Handstand Push-ups 500m Row Goal: 10-18 Minutes We will be working on muscular endurance today with a push\pull combination that will be kept very
GPP AMRAP 15: 30 Calorie Row 20 DB Push Press (35/25) 10 DB Deadlifts (35/25) PERFORMANCE AMRAP 15: 30 Calorie Row 20 DB Push Press (40/30) 10 DB Deadlifts (40/30) OPEN AMRAP 18: 30 Calorie Row 20 DB Push Press (50/35) 10 DB Deadlifts (50/35) Goal: 5-8 Rounds Both hands have to work independently and