CrossFit Class 1/19

Teams of 3

For Time

2 Rounds

30 Bar Facing Burpees

30 Hang Squat Cleans 95/65lbs

30 Toes to Bar

30 Thrusters 95/65lbs

150/100 Cal Assault Bike

2 Rounds

30 Bar Facing Burpees

30 Hang Squat Cleans 115/85lbs

30 Toes to Bar

30 Thrusters 95/65lbs

150/100 Cal Assault Bike

2 Rounds

30 Bar Facing Burpees

30 Hang Squat Cleans 135/95lbs

30 Toes to Bar

30 Thrusters 95/65lbs

150/100 Cal Assault Bike

Strength & Conditioning

3 Rounds

8-12 1arm Kneeling Press

8-12  Bench Press

8-12  DB Chest Flies

3 Rounds

8-12  1Arm DB Row (lats!)

8-12  TYWL on Bench

8-12  Alt Hammer Curl

5 Rounds

AMRAP in 2 Minutes

Row 20/15 Calories

then with remaining time

Burpee Pull Ups

Rest 1 minute