The CC CrossFit Blog

Jerks 1 set of 3 reps @ 60%, 1 set of 3 reps @65%, 1 set of 3 reps @70%, 3 sets of 3 reps @75% then... 3 Rounds 50 Double-unders 15 Power Cleans 135/95 5 Bar Muscle-ups

WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders(scaled: singles) RX: M 95 lb. F 65 lb. Scaled: M65 lb. F45lb. Time cap: 40 minutes

8 min EMOM 3 Power Snatches + 3 OHS @ 60% then... 12 min AMRAP 8 Burpees 8 T2Bs 8 Front Rack Lunge Steps 53/35

Box Squats 4 sets of 8 reps then... 50-40-30-20-10: Russian KB Swings 70/53 100-80-60-40-20 of: Double-unders

Weighted V-ups 3 sets of 20 reps Seated DB Cleans: 3 sets of 15 reps then... 4 Rounds for time of: 400m run 12 C2B Pull-ups 10 Power Cleans 135/95

Single Legged Deadlift 5 sets of 5 reps(each leg) then... 12 min AMRAP 8 Burpee Box Jumps 24/20 10 Push-Ups 20 Kettlebell Swings 53/35

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Chin-ups 5 sets of ME Evil Wheels 5 sets of 5 reps then... 12 min AMRAP 35 Double-unders 7 Burpees 10 Med Ball Cleans 20/14

Back Squat4 reps @ 80%, 2 reps @ 85%, 4 reps @ 80%, 1 reps @ 90%, 4 rep @ 80%, 1 rep @ 95% then... 15 min EMOM 1st: Row for Calories 2nd: 16 KB Swings 53/35 3rd: 8 Pullups