Immagini

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

AMRAP 15:
15 Power Snatches 34/24
30 Double Unders
15 Wallballs 9/6
30 Double Unders

AMRAP 5:
21-15-9
Kettlebell Swing 24/16
Front Squat 52/38
Calorie row

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing 24/16
Front Squat 44/34
Calorie Row

Rest Day!

3 Rounds for time:

50 Dumbbell Snatch (alternating arm) 24/16

100 Doubleunders

APFT

For maximum reps/fastest time:

Maximum reps of Push-ups (2 minutes)

Rest 10 minutes

Maximum reps of Sit-ups (2 minutes)

Rest 10 minutes

Run 2 miles as fast as possible

Hang Squat Clean
Heavy Single

Then

AMRAP 8:
3 Hang Squat Cleans 44/34
3 Toes to Bar
6 Hang Squat Cleans 44/34
6 Toes to Bar
9 Hang Squat Cleans 44/34
9 Toes to Bar

AMRAP 15:
30/21 Calorie Row
20 Box Jumps 60/50
10 Deadlifts 120/70

5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks 52/38