The CC CrossFit Blog

Single Legged Deadlift 5 sets of 7 reps(each leg) then... 14 min EMOM Odd: ME Pull ups Even: 50 Double Unders

Snatch Grip Shrugs 5 sets of 3 reps then... 2 Rounds for time of: 20/15 Cal Row 20 Front Squats 115/75 20 Shoulder to Overhead 115/75

12 min EMOM; :30 sec rest between minutes 1st minute: right side plank 2nd minute front plank 3rd minute left side plank Then... 20 min AMRAP 5 C2B 10 Hand Release Pushups 15 Box Jumps 24/20

Back Squat 82%/4 86%/1 82%/4 89%/1 82%/4 92%/1 then... 4 rounds 18-12-9-6 T2B 18 Wallballs 20/14

Push Press 5 sets of 5 reps then... AMRAP 3: 75 DU Buy-In 15 Power Cleans 135/95 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Power Cleans 135/95 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Power Cleans 135/95 5 Bar Facing Burpees

Deadlifts 5 reps @ 75%, 3 reps @ 85%, 1 rep + @ 95% then... AMRAP 7 minutes of: 7 Burpees 7 Kettlebell Swings 70/53 *Rest 7 minutes & repeat.

Clean & Jerk 2 reps @ 65%, 2 reps @ 65%, 2 reps @ 70%, 2 sets of 2 reps @ 75% then... 5 rounds 15 Burpees 50 Double-unders

Negative Deficit Handstand Pushups 3 sets of 5 reps then... “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups

Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 then... 12 min AMRAP 6 Ring Dips 9 Box Jumps 24/20 12 T2B