Warm-Up Run 800m / Row 1000m / AirBike 1mi Three rounds of: 20 Single Leg RDL 10 Walking Lunge Steps 10 Pushups Strength Deadlift 1-1-1 CrossFit Workout A For time: 100 Thrusters 45/35 *every time you rest / put the barbell down / stop swinging / re-grip you must perform 10 burpees* **if you drop an empty barbell you must perform 30 burpees** Time Cap: 7 Minutes Metcon B begins exactly 3 minutes after the time cap. CrossFit Workout B 21-15-9 Toes-to-Bar Overhead Squat 95/65 Time Cap 7 Minutes
Warm-Up 50 Cal Bike Three rounds of: 2 Wall Walks 10 Walking Lunge Steps 10 Burpees 5-10 Pullups CrossFit Workout Four cycles of: As many reps as possible in 4 minutes of: 30/21 Calorie Row 12 D-Ball Cleans 150/100/70 Max Reps (Deficit) Handstand Pushups Rest exactly 4 minutes between cycles. Note: If possible use a deficit that allows for at least 7 unbroken reps when fresh. Sub Wall Walks or Pushups for HSPU as needed.
Warm-Up Run 800m / Row 1000m / AirBike 1mi Three rounds of: 25 Unbroken Kettlebell Swings 10 Walking Lunge Steps 5 Hindu Pushups Strength a) Push Press 1-1-MAX-10-10 b) Strict Pullup 5 x 5 CrossFit Workout Three rounds for time of: 20 Hang Power Cleans 95/65 20 Front Squats 20 Push Press