190401

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