The CC CrossFit Blog

Evil Wheels 3 sets of 10 reps then... AMRAP 5: 40 Wall Ball (20/14) Buy-In 12 Deadlifts (185/135), 12 Burpees Over the Bar ... Rest 5:00... AMRAP 5: 30 Wall Ball Buy-In 9 Deadlifts, 9 Burpees Over the Bar ... Rest 5:00... AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts, 6...

Strict Press 3 sets of 3 reps 70%,80%,90% then... 10 min AMRAP 8 Hang Power KB Clean to Push Press 53/35 8 KB Box Step Ups 20″

Power Clean 3 rep max then... 12 min EMOM odd: ME Cal Row even: 20 KB Swings 53/35

Turkish Get-ups; work up to a heavy set then... 3 Rounds 20 K2E 20 OHS 115/80

Front Squat 3 working sets of 5 reps; 65%,75%,85% then... 14 min AMRAP 12 Burpee Box Jump Overs 24/20 200 m Run

12 min EMOM 1st minute: right side plank 2nd minute front plank 3rd minute left side plank then... 12 min EMOM Odd: 10 C2B Pull ups Even: 15 Wall Balls, 20/14

Strict Press 3 working sets of 5 reps; 65%,75%,85% then... 12 min AMRAP 10 Burpees 20 Alternating Reverse Lunges with KBs 53/35 30 Double-Unders

Snatch First Pulls 5 sets of 3 reps @ 110% then... 5 Rounds 115/75 Pendlay Rows – Max Reps in 30 seconds Rest 30 Seconds 20/14 Russian Twists – Max Reps in 30 seconds Rest 30 Seconds 115/75 Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute

Ring Dips 3 sets of 5 reps then... 9-15-21 reps of: Power Cleans 135/95 Chest-to-bar Pull-ups