EMOM x 12 min Power Clean + Split Jerk -Only build weight without failures 5 RFT: -15 Pull-ups -40 Double Unders (S1: 80 Singles) **15 min Time Cap Core Cashout 3 Sets: -45 sec Plank -24 Russian Twists (45/25#) -10 Reverse Flies (2.5-15lb)
For Time: Buy In: 200m RUN -500m Row -25 Front Squats (95/65#) -400m Row -20 FS -300m Row -15 FS -200m Row -10 FS -100m Row -5 FS Buy Out: 200m RUN **25 min Time Cap Core Cashout 3 Sets: -20 GHD Hip Extensions -20 Tuck-ups Congrats to all our athletes that went out and
The Road to Regionals begins here: Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women us 35-lb
“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24″ box,
WOD 25min AMRAP -400m RUN -30 Air Squats -15 Power Snatch (95/65#) -15 Burpees Over the Bar Core Cashout
Accumulate 4 min Plank Mobility -Scorpion Stretches -Foam Roll Back and Lats Bryant and the boys in Europe! CrossFit Amsterdam
