Warm-Up Three rounds of: 200m Run 5 Burpees 10 Pushups 10 Walking Lunge Steps CrossFit Workout A Four cycles of: As many reps as possible in 3 minutes of: 10 Ground-to-Overhead 135/95 20 Air Squats Remainder of time: Max Rep Lateral Burpee-Over Bar – rest 3 minutes between cycles – CrossFit Workout B Four rounds for time: 200m Run 12 Hang Power Cleans 115/85 12 Box Jumps 24/20 Time Cap: 12 minutes
Warm-Up Four rounds of: 10 Overhead Walking Lunges 10 Overhead Squats (empty bar) 30s Low Plank Hold Strength Power Snatch + Overhead Squat 1-1-1-1-1 CrossFit Workout Metcon A As many rounds as possible in 7 minutes of: 3 Strict Pull-ups 7 Front Squats 135/95 ~ rest exactly 5 minutes ~ Metcon B As many rounds as possible in 7 minutes of: 14 Kettlebell Swings 1.5/1 14 Pushups NOTE: Focus on perfect pushups – don’t allow yourself to slack off with sloppy form (sagging hips, partial range of motion).
Warm-Up Three rounds of: 3-6 Strict Chin-Ups 10 Pushups 25 Skips Left Leg 25 Skips Right Leg 10 Lunges Sprints On a running clock perform 5 x 400m Run on each 4 minute interval. Record time for each run. CrossFit Workout As many reps as possible in 12 minutes of: 6 Lateral Burpee Over Bar 12 Deadlifts 185/135 12 Walking Lunge Steps