2 rounds for time of:

Row 1000 meters
30 Squat Cleans, 95/65 lbs
30 Pull-ups

Shoulder Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 10 mins of:

7 Shoulder-to-Overhead 135/95
30 Double Unders
10 Toes-to-bars

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

30 Hang Power Clean and Jerk 115/80

150 Sit-ups

70 Step-ups 24/20

90 Push-ups

30 Power Cleans 115/80

Run or Row 800 meters

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

Row Calorie

Burpee

Reverse Lunge, 95/65 lbs

Ring Muscle-up

Rest 1 min

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

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

Push Press 95/65

Box Jump Over 24/20

5 rounds, 3 mins each, for max reps of:

Run 200 meters

12 Toes-to-bars

max reps in remaining time Wall Balls 20/14

Rest 1 min

*score is total wall ball shots.

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