The CC CrossFit Blog

Clean Pull 4 sets of 4 reps @ 90% then... 3 Rounds 15 Power Cleans115/75 20 Box Jumps 24/20 15 Push Jerks 115/75 20 Box Jumps

Deadlift 4 reps @ 75%, 2 reps @ 80%, 4 reps @ 75%, 1 reps @ 85%, 4 rep @ 75%, 1 rep @ 90% then... 12 min AMRAP 21 Double-unders 15 Wallballs 20/14 9 T2B

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)...

Turkish Get-ups 3 sets of 10 reps 53/35 then... 7 min AMRAP 8 Pull ups 20 Lateral skiers rest 1 min 7 min AMRAP 12 Russian KB Swings 70/53 50 Dbl Unders

Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 then... For time: 800m Run 30 Ground to Overhead 135/95 800m Run

Ring rows 5 sets of ME Side Plank Holds 1-min (each side) then... For time 18 T2B 18 Over-the-Bar Burpees 18 Overhead Squats 95/65 15 T2B 15 Over-the-Bar Burpees 15 Overhead Squats 12 T2B 12 Over-the-Bar Burpees 12 Overhead Squats 9 T2B 9 Over-the-Bar Burpees 9...

Deadlift 70%/5 80%/1 70%/5 83%/1 70%/5 85%/1 then... 12 min EMOM Odd: 20 Wall Balls 20/14 Even: 15 Box Jumps 24/20

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar...