Complete as many rounds as possible in 10 mins of:

9 Alt. Dumbbell Snatch 50/35

3 lateral burpees over the Dumbbell

6 Strict Pull-ups

Finisher

Every minute on the minute for 5 cycles of:

30 sec Hang on a bar

30 sec 2 Heavy Dumbbells/Kettlebells Hold

In Team of 2, with 1 partner working at a time, 3 rounds for time of:

30 Power Cleans 95/65

30 Pull-ups

Run 800 meters

– Athletes run together and split the cleans and pull-ups anyhow

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

10 Push-ups*

31 Pumpkin Russian Twists

10x 100 meter Pumpkin Shuttle Run

31 Pumpkin Box Step ups  (20 inch for everyone)

10 Pumpkin Sit-ups

31 Dumbbell Hang Clean-to-overheads*

Split anyhow

*When 1 is doing the movement the other is holding the pumpkin

Use a medicine ball (20/14) as your pumpkin

“Warm-up”

Every minute on the minute for 7 minutes:

3 Hang Power Snatch

Then:

For time:

15 Ring Muscle-ups

30 Hang Power Snatches 115/75

60 Lateral Burpees over the Bar

Every 2 minutes x 7 rounds building to a heavyish load:

1 Power Clean

2 Push Press

1 Push Jerk

Then:

In Pairs of 2, you go I go style 5 sets each for time:

300/250 m row

Score is total time of the 5 sets - sprint style.

This is NOT a team workout. The score is your individual total rowing time for all 5 sets combined. You will rest while whoever you are paired with rows.

Every 5 min for 3 rounds of:

100 meter One Arm KB Farmers Carry 70/53

100 Double Unders

30 Russian Kettlebell Swings

Accumulate max plank hold in the remaining time

Score is the total time in the plank

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

Toes-to-bars

*Wall Balls 20/14

*Extra challenge to go unbroken and/or use a heavier Wallballs

Just a reminder that the CrossFit Cayman 90/10

Habits Challenge retest will kick off at 9am!

"90/10 Habits Challenge Retest Workout"

For Time:

65 Calorie Row

55 Thrusters (45/35 lb)

45 Kettlebell Swings (53/35 |b)

35 Burpees

25 Pull-ups

15 Power Cleans (135/95 |b)

3 rounds for time of:

25 Front Squats 75/55

50 Double Unders

15 Chest-to-bar Pull-ups

Complete as many rounds as possible in 18 mins of:

3 Wall Walks

200 meters run

10 Toes-to-bars

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

Power Cleans 155/105

Shuttle Run ( 1 rep is 25 feet down and back)

Rest 1 min

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

For time:

Row 1000/800 meters

-then-

5 rounds of:

15 Burpees

15 Weighted Box Step Overs, pick a load

Every 2 minutes for 10 minutes:

2 Overhead Squats

Then:

21-15-9 reps for time of:

Knees-to-elbow

Overhead Squats, 135/95

In Team of 2, with 1 partner working at a time, 5 Rounds for time:

20 Push-Ups

30 Wall Balls 20/14

200 meter Plate Overhead Carry 45/35 (100m Each)

30 Box Jumps over 24/20

Every minute on the minute for 7 minutes:

1 Hang Power Snatch

Then:

Complete as many rounds as possible in 12 minutes of:

Shuttle Run 200 meters

10 Pull-ups

8 Hang Power Snatch 75/55

4 Rounds (of A and B),  2 minutes on/1 minute Off Alternating between A and B

A. AMRAP 2 

Max distance on a machine

B. AMRAP 2

20 Kettlebell Swings 53/35

Max Kettlebell Goblet Squats in remaining time

For time:

Row 50/35 Calories

50 Push Jerks 145/100

50 Toes-to-bars

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

Front squats 135/95

Burpee Pull-ups

*Perform 40 Double Unders after each set.

10-9-8-7-6-5-4-3-2-1 reps for time:

Power cleans 115/75

Handstand push-ups

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

100 Single Arm Dumbbell OH Lunges 50/35

100 Dumbbell Box Step over

100 Dumbbell Sit ups

*Every 3 minutes Each Partner do 100 meters  of Farmer Carry with the DB Continue where you stop

Split Anyhow