crossfit

5-4-3-2-1 Rope Climbs 10-8-6-4-2 Wall Walks 500-400-300-200-100M Row 3 Rounds DB Bench 10 1 arm DB Bent over Row 10/10

AMRAP in 25M 30/22 cal row 30 Burpees over rower 30 Russian Swings 32/24kg 30 Step ups 50/35 db 30 toes to bar

6 Rounds For Time 400m Run 2-6-10-14-18-22 Overhead Squats  *175/115, 155/105, 135/95, 115/85, 95/65, 75/55lbs

5 Rounds For Time 12/9 cal bike 12 Burpees to 6″ target 12/9 cal bike 24 Drag Rope Double Unders 1 minute rest

For Time 9 BMU 9 Power Cleans 135/95lbs 15 Chest to Bar 9 Power Cleans 135/95lbs 21 Pull ups 9 Power Cleans 135/95lbs 15 Chest... Read More

Front Squat 75%/1×10 at a 30X1 tempo 5 sets alt w/ partner Partner A 2min max bike Partner B 1min SB hold + 1 min... Read More

4 Rounds For Time 15 Handstand Push Ups 15 Toes to Bar 50′ Handstand Walk Bench Press 55/15, 60/12, 65/10 Single arm DB Row 10/10

For Time Fortitude 15 Rounds 15/12 cal row 15 Burpees *Ben Bergeron workout

Hotshots 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

For Time 75 GTOH 75/55lbs *OT2M including 0 perform a 400m run 20 minute time cap INT 2:30 for runs, SC 3:00 for runs