crossfit

JohnsonAMRAP in 20 Minutes of:9 Deadlifts 245/165lbs8 Muscle ups9 Squat Cleans 155/105lbs

100 Foot Plate Push 45/35lbs60 DB STOH 35/20lbs30 Burpee Box Jump Over 24/20″60 DB STOH 35/20lbs100 Foot Plate Push 45/35lbs Post WOD3 Rounds50ft Suitcase/Farmers Carry... Read More

2 Rounds8-12 Strict Pull Ups8-12 1 Arm DB Row8-12 DB Biceps Curl AMRAP in 20 Minutes400m run 50 Air Squats  

Teams of 2400m run together40 Power Snatches 135/95lbs400m run together30 Power Snatches 155/105lbs400m run together20 power Snatches 185/125lbs400m run together10 Power Snatches 205/135lbs

Skill WorkRope Climbs “Michelle”For TimeTabata 20 sec on/10sec off100 Back Squats 95/65lbs Straight into…Annie50-40-30-20-10Double Unders Sit Ups  

OT3M for 10 Sets12 Thrusters 95/65lbs12 Bar Facing Burpees

Diane21-15-9Deadlifts 225/155Handstand Push Ups Post 3 Rounds20 V- Ups20 Hollow Rocks30s side plank

Strength  Front Squat 5×51 Arm DB Row 5×51 Arm DB Bench 5×5 For Max Reps3 Rounds2 minute Bike2 minute Row2 minute Dball or KB Front... Read More

Monkey Business”4 Rounds:400 Meter Run20 Dumbell Hang Clean & Split Jerks (70/50)20 Chest to Bar Pull-ups

Teams of 26 Rounds Each for Time21 Wall Balls15 Toes to Bar3 Squat Snatches 185/125lbs