CrossFit Every 2 minutes for 12 minutes (6 sets) 2 sets of 6 push jerk @ 75% of 1RM 2 sets of 4 push jerk @ 85% 2 sets of 2 push jerk @ 90% All sets to be taken from the rack. All reps must be touch-and-go. Every 2 minutes for 6 minutes (3 sets) 10 push jerk @ 60% *touch-and-go reps 4 sets AMRAP 3 5 pull ups 10 kettlebell swings @ 24/16kg 20 double unders Rest 1 minute between sets ------------------------ Conditioning For time 100 wall balls @ 9/6kg 100 double und

Back Squat 5 sets of 2 reps Rest 2 minutes between sets For time 21 15 9 Cal row Hang squat clean @ 42.5/30kg Directly into 15 12 9 Burpees over the bar Front squats Directly into 12 9 6 Cal row Thrusters *25 minute time cap

In teams of two complete the following: AMRAP 8 Partner A: 200m run Partner B: Max effort wall balls @ 9/6kg When Partner A returns from run, switch over. Score is total wall balls in your pair Rest 4 minutes AMRAP 8 Partner A: 300/250m row Partner B: Max effort thrusters @ 42.5/30kg When Partner A completes row, switch over. Score is total thrusters in your pair Rest 4 minutes AMRAP 8 Partner A: 50 double unders Partner B: Max effort wall walks When Partner A completes

CrossFit 4 sets A1. Dumbbell strict press x 10-12 reps A2. Bench press AMRAP @ 75% of 1RM A3. Max effort plank hold - 90 seconds max Rest 1 minute between rounds Rest 2 minutes between sets AMRAP 20 100m run 4 burpees over the bar 8 push press @ 42.5/30kg 4 burpees over the bar Rest 1 minute between rounds. Complete as many rounds in the 20 minute time-frame as possible. ------------------------ Olympic Lifting 8 minutes to establish heavy triple overhead squat 8 m

CrossFit Front Squat 5 sets of 3 reps Rest 2 minutes between sets 6 rounds 60 seconds row for max cal 30 seconds rest Rest 2 minutes For time 10 20 30 20 10 Overhead squat @ 35/25kg Kettlebell swings @ 24/16kg *2 wall walks after each set ------------------------ Conditioning EMOM 12 Odd: 15 power snatch @ 35/25kg Even: 15 wall balls @ 9/6kg Rest 3 minutes 4 rounds AMRAP 2 300/250m row In remaining time, max effort push press @ 35/25kg Rest 2 minutes between r

Deadlift 5 sets of 4 reps Rest 2 minutes between sets AMRAP 7 200m run 10 front-racked lunges @ 52.5/35kg (alternating legs) Rest 2 minutes AMRAP 7 5 shoulder to overhead @ 52.5/35kg 8 pull ups 10 box jump-overs @ 24/20" Rest 2 minutes AMRAP 7 12/8 cal AB or 100m run 12 push ups

CrossFit Behind-the-Neck Push Press 5 sets of 5 reps Rest 2 minutes between sets 7 rounds for time 9 hang power snatch @ 35/25kg 15 wall balls @ 9/6kg 21 double unders Time cap: 23 minutes Cash-out 300m farmers' walk @ 22.5/15kg ------------------------ Conditioning "Helen" 3 rounds for time 400m Run 21 kettlebell swings @ 24/16kg 12 pull ups In teams of 2 8 rounds for time - I-Go-You-Go 250/200m row 10 push ups 20 double unders *complete one full round then swi

Back Squat 5 sets of 3 reps Rest 2 minutes between sets EMOM 8 Evens: 3-5 wall walks Odds: 10-12 pistols For time 1000m row 30 thrusters @ 42.5/30kg 20 burpee box jump-overs @ 24/20"

In teams of 2, rotate every 90 seconds until you have completed 10 total rounds of each AMRAP (5 rounds each) 10 rounds (5 rounds each) AMRAP 90 seconds 10 thrusters @ 42.5/30kg 6 pull ups 2 wall walks Max rep double unders in remaining time Rest 5 minutes 10 rounds (5 rounds each) AMRAP 90 seconds 5 toes to bar 8 hang power clean & jerk @ 60/42.5kg Max distance row in remaining time Score is total double unders + total distance rowed between your pair

CrossFit Snatch Every 2 minutes for 12 minutes (6 sets) 2 sets of 5 reps @ 80% of 1RM 2 sets of 3 reps @ 85% 2 sets of 1 rep @ 90% *touch and go reps Every 15 seconds for 3 minutes 30 seconds (15 sets) 2 reps power snatch @ 65-70% "Christine" 3 rounds for time 500m Row 12 deadlifts @ bodyweight 21 box jumps @ 24/20" ------------------------ Olympic Lifting 12 minutes to establish heavy set of the complex: 1 power clean + 1 hang power clean + 1 high hang power clea