In teams of 2, with 1 partner working at a time, complete for time:

100 Dumbbell Snatches

100 Weighted Step-ups 24/20

50 Toes to Bar

100 Sit-ups

150 Air Squats

50 Burpees over Dumbbell

Reminder: Holiday Hours: Open Gym 7:30-10am ONLY!

Complete as many rounds as possible in 14 mins of:

12 Wall Balls 20/14

14 Sit-ups

10 Any Machine Calories

5 Rounds for time:

Run 200 meters

9 Deadlift 205/135

15 Hand Release Push ups

For time:

40 Box Jumps 24/20
40 Sit-ups
40 Pull-ups
40 Kettlebell Swings 53/35
20 Thrusters 115/80
40 Wall Balls 20/14
40 Burpees
40 Double Unders

5 rounds, 1 min per station, for max reps of:

Row Calorie

Toes-to-bar

Wall Walk

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

“Warm up”

Every minute on the minute for 7 minutes:

3 Power Clean + 1 Jerk

Then:

3 rounds, 4 mins each, for max reps of:

15 Clean & Jerks, 95/65 lbs

15 Burpee

15 Front Squats, 95/65 lbs

Max reps in remaining time Burpees

Rest 1 min

In teams of 2, with 1 partner working at a time, complete for time:

50 Deadlifts 185/125

50 Burpee

50 Box Jumps

50 Power Cleans 95/65

40 Burpees

40 Box Jumps

40 Overhead Squats 95/65

40 Strict High Knees

Run 400 Meters

5-4-3-2-1 Rounds for time of strict Cindy:

*100m farmer carry between each round.

*Each round consists of:

• 5 Pull-Ups (Strict)

• 10 Push-Ups

• 15 Air Squats

After each round:

• 100m Farmer Carry

5 rounds for time of:

Run 200 meters (shuttle run)
10 Burpee Box Jumps 24/20
Plank Hold, 1 min

5 rounds for time of:

10 Handstand Push-ups
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups

2 rounds for time of:

Row 1000 meters
30 Squat Cleans, 95/65 lbs
30 Pull-ups

Shoulder Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 10 mins of:

7 Shoulder-to-Overhead 135/95
30 Double Unders
10 Toes-to-bars

In teams of 2, with 1 partner working at a time, complete for time:

30 Hang Power Clean and Jerk 115/80

150 Sit-ups

70 Step-ups 24/20

90 Push-ups

30 Power Cleans 115/80

Run or Row 800 meters

4 rounds, 1 min per station, for max reps of:

Row Calorie

Burpee

Reverse Lunge, 95/65 lbs

Ring Muscle-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

21-18-15-12-9-6-3 reps, for time of:

Push Press 95/65

Box Jump Over 24/20

5 rounds, 3 mins each, for max reps of:

Run 200 meters

12 Toes-to-bars

max reps in remaining time Wall Balls 20/14

Rest 1 min

*score is total wall ball shots.

On the minute every minute for 8 minutes:

Power Clean x 1-2 reps

Then:

For time:

35 AbMat Sit-ups
10 Power Cleans, 135/95 lbs
30 AbMat Sit-ups
8 Power Cleans, 155/105 lbs
25 AbMat Sit-ups
6 Power Cleans, 175/115 lbs
20 AbMat Sit-ups
4 Power Cleans, 195/135 lbs
15 AbMat Sit-ups
2 Power Cleans, 205/145 lbs

For time:

100 Single Unders
30 Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
100 Double Unders

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Power Snatch 95/65

6 Box Jump Overs 24/20

12 Wall Ball 20/14

Reminder: Due to the Crossfit open (Friday night lights) there will be no evening classes tomorrow.

5 rounds for time of:

400 meters on Any Machine
10 Push Jerks, 115/80 lbs
14 Plate Overhead Lunges, 45/35 lbs