The CC CrossFit Blog

Clean Pull 100%/3 (105%/2)3 then... Ascending Ladder for 8 Minutes: 3 Clean & Jerks 155/105 3 Over-the-Bar Burpees 6/6, 9/9...

Chin Ups 4 sets of ME Supermans 4 sets of 15 reps then... For time: 400m Run 30 WallBalls 20/14 400m run 30 WallBalls 20/14 400m Run

Front Squat 1 Rep Max then... 21-15-9 Shoulder to Overhead 115/75 Burpees over the bar

15 min AMRAP 8 T2B 12 KB Cleans 53/35 then... 7 x 500m Row sprints

Bench Press 1 Rep Max then... 3 Rounds for time of: 15 Chest-to-bar pull-ups 12 Box Jumps 24/20 9 Overhead Squats 135/95

Snatch Pull 95%/3, (100%/3)4 then... 12 min EMOM Odd: 6 T2B + 6 OHS 95/65 Even: 6 T2B + 6 Thrusters 95/65

7 min AMRAP Curtis P's 95/65 One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press. rest 2 mins 7 min AMRAP 7 Pull-ups 7 Burpees then… 7 50m Sprints

Box Squats 5 sets of 5 reps then... 12 min AMRAP 12 KB Swings 53/35 12 Lateral Skiers

Weighted Dips 7 sets of 2 reps Russian Twists 20/14 4 sets of 20 reps then... 3 Rounds 15 Power Cleans 135/95 30 Wallballs 20/14