In Teams Of 2, With 1 Partner Working At A Time, Alternate Exercises:

24 Rounds For Time Of:

7 wall ball shots 20/14
6 box jumps 24/20
5 power cleans 115/80

3 Rounds For Time Of:

Run 800 meters
10 Power Snatches 135/95
40 Sit-ups

As Many Rounds As Possible In 16 Minutes Of:
5 strict pull-ups
7 weighted push-ups 25/10
9 air squats

“The Ghost”

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

Row Calorie
Burpee
Double Under
Rest 1 min

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

Deadlift 5-5-5-5

Then:

Complete as many rounds as possible in 15 mins of:

5 Deadlifts, 225/155 lbs
9 Toes-to-Bar
9 Box Jumps, 24/20 in

Push Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

3 Strict Pull-ups

6 Push Press, 135/95 lbs

12 Air Squats

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

30 Power Cleans 135/95

60 Pull-ups

30 Power Cleans

120 Sit-ups

30 Power Cleans

90 Push-ups

4 Rounds for time:

Run 800 meters

12 Bench Press 135/95

For time:

20 Toes-to-bars
25 Kettlebell Swings, 53/35 lbs
15 Burpee Over Kettlebells
16 Toes-to-bars
20 Kettlebell Swings, 53/35 lbs
12 Burpee Over Kettlebells
12 Toes-to-bars
15 Kettlebell Swings, 53/35 lbs
9 Burpee Over Kettlebells
8 Toes-to-bars
10 Kettlebell Swings, 53/35 lbs
6 Burpee Over Kettlebells

AMRAP in 20 minutes of:

Buy in:

1000/800 meter Row

-then-

5 strict Pull ups

10 Strict Press with Dumbbell Right Arm

10 Strict Press with Dumbbell Left Arm

30 Second Wall Sit 45/35

4 rounds: 3 minutes/1 minute off of:

35 Double unders

12 Deadlift 185/125

35 Double unders

Max Wallballs in remaining time. Wall Ball Weight is 20/14 pounds.

*score is total wall balls

For Time:

21-18-15-12-9-6-3 reps of:

Burpees

AbMat Sit-ups

Hang Power Cleans (95/65)

In teams of 2, with 1 partner working at a time, alternate movements to complete:

10 Rounds for time of:

24 Sit-ups

12 Hang Power Clean 135/95

14 Box Jump Step-ups 50/35

21-15-9 reps, for time of:

Deadlift, 225/155 lbs
Burpee Box Jump, 24/20

5 rounds for time of:

20 Machine Calories
40 Double Unders
15 Pull-ups

10 rounds, 30 secs per station, for max reps of:

Burpee
Rest 30 secs
Wall Ball, 20/14 lbs
Rest 30 secs

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Complete as many rounds as possible in 15 mins of:

8 Power Cleans 155/105 lbs
Handstand Hold 1 min
Run 200 meters (shuttle)

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

Overhead Squat, 95/65 lbs
Toes-to-bar
Box Jump, 24/20 in

In Team of 2, with 1 partner working at a time, as many rounds as possible in 20 mins of:

50 Calories on any machine

60 Push press 45/35

50 Kettlebell Swings 53/35

60 Box Jumps 24/20

Schedule Reminder – Friday, October 16

We will have one evening class today at 4:45 PM due to our CrossFit Cayman Happy Hour Social at Bacaro at 5:30 PM.

All members are welcome to join us at Bacaro! We hope to see you there!

Front Squat 3-3-3-3-3

-then-

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

Wall Ball, 20/14 lbs
Strict Pull-up
Row Calorie
Rest 1 min

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