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

AMRAP in 17 minutes of:

8 Push Press 115/80

10 Kettlebell Swings 53/35

10 Kettlebell Reverse Lunges 53/35

5 rounds for time of:

9 Burpee Box Jumps, 24/20

9 Power Cleans, 135/95 lbs

75 Single Unders

“Upside Down Helen”

3 rounds for time of:

Run 400 meters
21 Kettlebell Swings, 53/35 lbs
12 Handstand Push Ups

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

Row Calorie

Thruster 115/80

Strict Pull-up

Rest 1 min

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

Just a reminder that the CrossFit Cayman 90/10 Habits Challenge will kick off at 9am!

“90/10 Habits Challenge Workout”

For Time:

65 Calorie Row

55 Thrusters (45/35 lb)

45 Kettlebell Swings (53/35 lb)

35 Burpees

25 Pull-ups

15 Power Cleans (135/95 lb)

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

Hang Power Clean 95/65

Burpee

Weighted Sit-up (medball) 20/14 lbs

For time:

Run 800 meters

25 Deadlifts 205/135

Run 800 meters

50 Wallballs 20/14

Run 800 meters

15 Bar Muscle-ups

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

Row Calorie

Strict Handstand Push-up

Box Jump, 24/20

Hang Power Snatch, 75/55

Plank Hold

Rest 1 min

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