Uncategorized

For Time 13-11-9-7-5Push Up + Renegade Row (50s/35s)-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

For Time 45 Toes to Bar45 Power Snatches (95/65)45 Toes to Bar

5 Sets:100m Run (or 5x50ft Shuttle Run)10 Burpee Box Jump Over (24″/20″)15/12 Calorie Row (Or Ski)-rest 1:1 between sets-

5 Rounds20/15 Calorie Air Bike20 Kettlebell Swings (53/35)

Crossfit Games Open 19.3 200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict handstand push-ups200-ft. handstand walk

3 Rounds40/32 Calorie Row25 Strict Sit Ups

Every 1:00 (10:00)5 Bar Facing Burpees5 Clean and Jerks (115/80)

3:00 Max Calorie Air Bike-3:00 rest-3:00 Max Shuttle Runs-3:00 rest-3:00 Max Calorie Air Bike *Each shuttle run rep is 25 feet down + 25 feet back.

5 Sets:48 Double Unders12 Overhead Squats (95/65)4 Bar Muscle Ups (Or 8 Chest to Bar)-rest 1:1 b/t sets-

11.1/14.110 min AMRAP30 Double Unders15 Power Snatch (75/55) *Repeat from Jan 8th, 2024