200506

CrossFit (Performance)
When the clock reaches 15:00, complete the following…
For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 17:00, complete the following…
Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters
Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…
For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 24:00, complete the following…
Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges
Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…
For time:
200 Meter Run or 20/15 Cal Bike or Row

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions

​CrossFit (Fitness)
When the clock reaches 15:00, complete the following…
For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 17:00, complete the following…
Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Backpack Thrusters
Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…
For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 24:00, complete the following…
Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges
Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…
For time:
200 Meter Run or or 50 Mountain Climbers
*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions