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 

For time:

Row 1000/800 meters

-then-

3 rounds of:

20 Deadlifts 185/125

50 Wall Balls 20/14

Complete as many rounds as possible in 18 mins of:

40 Seconds Plank Hold on Forearm

30 Reverse Lunges

20 Push-ups

10 Strict Pull-ups

5 Wall Walks

4 Rounds for Time:

9 Front Squats 135/95

15 Toes-to-bars

15 Box Jump Overs 24/20

9 Push Presses 135/95

3 Rounds, 1 min per station, for max reps of:

Row Calorie

*50 Double Under

Power Clean, 135/95 lbs

**75 Single Under

Hang Power Clean, 135/95 lbs

Rest 1 min

* 50 Double Under within 1 min=1 Rep

**75 Single Under within 1 min= 1 Rep

4 Rounds for Time:

20 Alternating Dumbbell Snatch 50/35

25 Sit-ups

15 Lateral Burpees over the Dumbbell

Run 200 meters

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

Row 2000 meters (5x200m each)

50 Lateral Burpee Over Bar

40 Hang Power Clean 135/95

30 Lateral Burpee Over Bar

20 Hang Power Clean 135/95

Run 1000 meters (5x100m each)

For time:

2 Rounds of:

25 Wall Ball 20/14

25 Pull-ups

then:

2 Rounds of:

25 Wall Ball

20 Toes to Bar