WORKOUT OF THE DAY

6 Rounds Every 2:30

250M Row

3 Power Snatches Climbing

 

15 Min Cap

30-20-10

American KB Swings 53/35

15 Pull Ups

30 DU’s

 

10-20-30

American KB Swings 53/35

15 HSPU’s

30 DU’s

24 Min EMOM

M1 – 10 Back Squats at 60%

M2 – REST

M3 – 15/12 Cal Assault Bike

M4 – REST

 

4 Min Rest

 

For Time – 7 min cap

30 Power Cleans 135/95

30 Push Jerks

30 Clean and Jerks

0-10 Mins

Amrap

10 DB Bench Press

5 Stone Over Shoulder 100/70

 

3 min rest

 

13 – 23 mins

10 Cal Run

10 DB DL’s 70/53

 

3 min rest

 

4 Min Cap

50 Sit ups

50 Push Ups

Team of 2 0-38

0-8 Min

8 Min Amrap

30 Cal Row

20 Power Snatches 95/65

 

10-18min

8 Min Amrap

20 Cal Row

30 OH Squats 95/65

 

20 – 28 mins

8 Min Amrap

30 Burpees

20 Power Cleans 95/65

 

30-38 Mins

8 Min Amrap

20 Burpees

30 Front Squats 95/65

 

20 Min EMOM
M1 – 10/8 Cal Run

M2 – Alt 15 Goblet / 15 American KB Swings 70/53

 

4 Min Rest

 

8 Min EMOM
M1 – 20 Sit ups

M2 – 14 Front Rack Reverse Lunges 1KB 7/7

5 Rounds Every 4 mins

20/15 Cal Assault Bike

10 Bench Press 55% 1 RM

 

4 Min Rest

 

8 min EMOM

M1 – Max Shoot thru’s Push Up + Dip

M2 – 20 Hollow Rocks

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HIGH INTENSITY INTERVAL TRAINING

A 45 minute total body performance and conditioning program designed to train members with the same varied functional movements as Crossfit but without the barbell.

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