On the minute every minute for 8 minutes:

Power Clean x 1-2 reps

Then:

For time:

35 AbMat Sit-ups
10 Power Cleans, 135/95 lbs
30 AbMat Sit-ups
8 Power Cleans, 155/105 lbs
25 AbMat Sit-ups
6 Power Cleans, 175/115 lbs
20 AbMat Sit-ups
4 Power Cleans, 195/135 lbs
15 AbMat Sit-ups
2 Power Cleans, 205/145 lbs

For time:

100 Single Unders
30 Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
100 Double Unders

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Power Snatch 95/65

6 Box Jump Overs 24/20

12 Wall Ball 20/14

Reminder: Due to the Crossfit open (Friday night lights) there will be no evening classes tomorrow.

5 rounds for time of:

400 meters on Any Machine
10 Push Jerks, 115/80 lbs
14 Plate Overhead Lunges, 45/35 lbs

4 rounds for time of:

Run 200 meters
10 Burpee Pull-ups
25 Air Squats

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

Row Calorie

Deadlift 205/145

Weighted Box Step-up (pick load)

Plank Hold

Rest 1 minute

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

For time:

25 Hang Power Snatches 95/65
30 Push-ups
30 Toes-to-bars
20 Hang Power Snatches
20 Push-ups
20 Toes-to-bars
15 Hang Power Snatches
10 Push-ups
10 Toes-to-bars

Front Squat 3-3-3-3-3 (80% effort)

Then:

5 rounds for time of:

20 Wall Balls 20/14

25 AbMat Sit-ups

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Deadlifts 225/155

8 Burpee over Barbell

16 Air Squats

Reminder: Due to the Crossfit open (Friday night lights) there will be no evening classes tomorrow.

For time:

Row or Run 5k

*don’t miss this one! See you in class!

4 Rounds for time:

Run 200 meters (shuttle run)

12 Alternating 1 Arm Devil Presses (choose load)

Plank 1 Minute

6 Power Cleans 155/105

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

Row Calorie

Overhead Squat, 95/65 lbs

AbMat Sit-up

Rest 1 min

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

Complete as many rounds as possible in 13 mins of:

9 Toes-to-bars
7 Burpees
5 Snatches 115/75

For time:

25 Hang Power Cleans, 115/80 lbs

30 Push-ups

20 Strict Pull-ups

20 Hang Power Cleans, 135/95 lbs

25 Push-ups

15 Strict Pull-ups

15 Hang Power Cleans, 155/105 lbs

20 Push-ups

10 Strict Pull-ups

In teams of 2, with 1 partner working at a time, split the work below as evenly as possible......

5 rounds, 4 mins each, for max reps of:

Row 500/400 meters

16 Burpees

Max reps in remaining time: Alternating

Dumbbell

Snatches, 50/35 lbs

Rest 2 minutes between rounds.

*score is dumbbell snatches

Reminder: Due to the Crossfit open (Friday night lights) there will be no evening classes tomorrow.

Complete as many rounds as possible in 12 mins of:

4 Squat Cleans, 115/80 lbs
6 Handstand Push-ups
30 Single Unders
20 Double Unders

5 rounds for time of:

Shuttle Run, 200 meters

6 Power Cleans 155/105

7 Burpee Pull-ups

5 rounds, each round for time, of:

15 Wall Balls, 20/14 lbs

15 Box Jump Overs, 24/20 in

Side Plank, 30 secs

Side Plank, 30 secs

*Rest 1 min between each round.

3 rounds for time of:

Run or Row 800 meters

100 Double Unders

50 Walking Lunges

15 Toes-to-bars

20 Rounds for time:

1 Squat Clean Thruster 115/80

2 Power Clean & Jerks 115/80

3 Lateral Burpees over Bar