GPP AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (50/35) PERFORMANCE AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70/53) OPEN Rest Goal: 5-7 Rounds Muscular endurance and grip strength are being worked today. Set a reasonable pace and break up the TTB as needed
GPP EMOMx10: Odd: 5 Thrusters (Climbing each round) Even: 200m Run PERFORMANCE EMOMx10: Odd: 5 Thrusters (Climbing each round) Even: 200m Run OPEN 5RFT: Thrusters 200m Run RD 1: 15 Reps (115/80) RD 2: 12 Reps (135/95) RD 3: 9 Reps (155/105) RD 4: 6 Reps (185/135) RD
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