The CC CrossFit Blog

Rear Delt Raises 5 sets of 5 reps then... 18 min EMOM Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls 20/14 Min 3: 50 Double-unders

Find a 1 rep max Power Clean then... Every minute, on the minute, for 24 minutes (12 sets of each): Odd Minutes – 2 Power Cleans 75-85% Even Minutes – Run 200 Meters

Strict Ring to Sternum Pull-Ups 5 sets of 5 reps then... 15-12-9 Thrusters 135/98 Burpees

Front Squat 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% then... For time: Run 400 meters 10 Snatches 135/95 Run 400 Meters 10 Overhead Squats 135/95

High Hang Clean Grip Shrugs 5 sets of 5 reps then... 4 RFT: 5 Ring MUs 10 Power Cleans 165/115 25 Wallballs 20/14

Strict Press 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% then... "Cement Mixer" 7 rounds, every 3 minutes complete: 400m Run 12 T2B

Six sets of: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – then... 4 Rounds 15 T2B 20 KB Swings 53/35 25 Wall Balls 20/14

Seated Box Jump – Find Max Height then... For time 30 C2B 400 Meter Run 15 Power Cleans (135/95) 800 Meter Run 15 Power Cleans (135/95) 400m Run 30 C2B

Front Squat 3 sets of 3 reps 70%,80%,90% then... 9 min AMRAP 40 Double-Unders 20/15 Hand-Release Push-Ups