A.)

“There and Back”

For Time

20-15-10-5-5-10-15-20

KBS (53/35Rx)(70/44Rx+)

Goblet Squats (53/35Rx)(70/44Rx+)

AB Mat Sit Ups

100 meter Run After each Round

B.)

Class ROMWOD!!!

A.)

Deadlift- 6 sets of 6 reps ascending in weight

B.)

Partner Workout

5 Rounds for. Max Reps

Partner 1- 2 min Row

Partner 2- 1 min max toes to Bar immediately into 1 min max Push Ups

Partners Alternate every 2 min and score will be total # of meters Rowed/ total # Push Ups and TTB

example (5,000 meters/ 400 reps)

A.)

Back Squat- 6 sets of 6 Reps Ascending in weight

B.)

3 Rounds for Time

500 meter Run

30 Wall Balls (20/14)

c.)

5 Rounds

30 sec Russian Twist

30 sec Rest

A.)

Open Workout 20.1

10 Rounds for Time

10 power snatch (95/65)

10 Bar Facing Burpees

15 min Time cap!

B.)

Rest 10 min Then complete 4 Rounds AFAP

30 Double Unders

25 AB Mat Sit Ups

A.)

3 and 3’s- 3 Behind the neck Push Press followed by 3 Overhead Squats ascending in weight

B.)

4 Rounds

3 min AMRAP

10 Overhead Squats (95/65Rx)(115/75Rx+)

100 meter Run

max Double Unders in remaining time

rest 1 min b/w Rounds

score is total number over Double Unders for all 4 Rounds

C.)

5 Rounds

30 sec Russian Twist

30 sec Rest

A.)

For Time

100 Push Ups

75 Wall Balls (20/14)

50 Pull Ups

25 Burpees

(If you are new to crossfit please scale the # of push ups and pull ups)

B.)

Class ROMWOD!!!