The CC CrossFit Blog

Box Squats 3 sets of 8 reps then... 3 Rounds 30 Wall Balls 20/14 15 Burpees *1 min rest between rounds*

Push Press 5 sets of 3 reps then... 15 min AMRAP 30 Double Unders 15 Power Cleans 135/95 30 Double Unders 15 T2B

Single Legged Deadlift 5 sets of 7 reps then... 21-15-9 KB Swings 53/35 Push-Ups Pull-Ups

Every 3 minutes, for 18 minutes (6 sets) of: 2-Position Snatch (mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch) then... 8 min AMRAP 20 Power Snatches 95/65 20 Push Presses...

Floor Press 3 sets of 5 reps then... Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups

Back Squat (80%/4)5 then... 9-15-21 reps of: OHS 95/65 C2B Pull-up

Ring Rows w/ Decline 5 sets of ME then... 7 min AMRAP 12 Cal Row 12 KB Cleans 53/35 Rest 2 mins 7 min AMRAP 8 Burpees 8 Push Press 95/65

Deadlift 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% then... 4 Rounds 10 Thrusters, 135/95 15 T2B

Snatch Balance 5 sets of 3 reps then... Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then…...