The CC CrossFit Blog

WORKOUT "OPEN 20.5" FOR TIME 40 Ring Muscle-Ups* 80 Cal Row 120 Wall Balls (20/14)|(14/10) -20:00 Hard Cap- *Reps can be broken up and completed in any order. (Score is Time) FINISHER FOR QUALITY 100 Hollow Rocks

WORKOUT IN TEAMS OF 3... AMRAP x 13 MINUTES P1 Completes... 6 Toe 2 Bar(Knee Raises)(Situps) 14 Russian KB Swing (70/53)|(53/35)(45/25) 24 Double Unders(singles) While P2... Wall Sit Hold While P3... Rests -Rest 2:00- ON A 7:00 RUNNING CLOCK... Max Cal Row

STRENGTH ON A 25:00 RUNNING CLOCK... Build to 1RM Clean & Jerk WORKOUT 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75)(95/65) 10 Shoulder to Overhead

SKILL ON A 12:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box Walk Intermediate - Box Walk or Guided Walk Advanced - Guided Walk or Free Walk WORKOUT EMOM x 15 MINUTES MIN 1 - MAX Push-Ups MIN 2 - 20/16 Cal Row MIN 3 - MAX V-Ups (Score is...

Workout 3 SETS 30 DB Hang Squat Clean (50/35)|(35/20) 30 Pull-ups or Ring Rows 800m Run -Rest 1:30 b/t Sets-

"THE 20/20 EXPERIENCE" AMRAP x 20 MINUTES* 20 Box Jumps (24/20)(20/12) 20 Push Press (115/75)|(75/55)(45/35) *Every 3:00 including 3,2,1 go...perform 20 Sit-Ups COOL DOWN FOR RECOVERY 2:00 Calf/Achilles Smash on Barbell (L) 2:00 Calf/Achilles Smash on Barbell...

STRENGTH ON A 25:00 RUNNING CLOCK... Build to 1RM Snatch WORKOUT ON A 5:00 RUNNING CLOCK... 30 Burpees Max Reps of Power Snatch (95/65)|(65/45)(45/35)                                                                                  COOLDOWN                           ...

EMOM x 24 MINUTES MIN 1 - 10 DBL DB Ground to OH (50/35)|(35/20)(20/10) MIN 2 - 20 Box Jumps (24/20)(20/12) MIN 3 - 8 DB Renegade Rows* *1 Rep = 1 Push-Up + Row L + Row R

PARTNER WORKOUT IN TEAMS OF 2... 4 ROUNDS FOR TIME* 20 Deadlift (275/185)|(185/135)(155/105)** 40 Toe 2 Bar 60 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way. **Additional Challenge -- Double Overhand Grip for the...