CrossFit (Performance) A. Complete as many rounds as possible in 10 minutes of: 19 wall-ball shots 19-cal. row Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Rest 5 minutes then: 5 minutes of: 10 snatches 12 bar-facing burpees Directly into: 5 minutes of: 10 bar muscle-ups 12 bar-facing burpees Rest 5 minutes then: 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 10 minutes CrossFit (Fitness) A. Complete as many rounds as possible in 10 minutes of: 19 wall-ball shots 19-cal. row Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 25 hanging knee raises 50 single-unders 15 squat cleans, 85/55 lb. 25 hanging knee raises 50 single-unders 13 squat cleans, 105/75 lb. Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 200-ft. dumbbell front rack walking lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. bear crawl Rest 5 minutes then: 5 minutes of: 10 snatches 12 bar-facing burpees Directly into: 5 minutes of: 10 pull ups 12 bar-facing burpees Rest 5 minutes then: 33-27-21-15-9 reps for time of: 64/45-lb. thrusters Jumping pull-ups Time cap: 10 minutes
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December 2020
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