The CC CrossFit Blog

Bent Over Rows 5 sets of 3 reps then... 17-14-11-8 Hang Power Cleans,135/95 Bar Facing Burpees

Deadlift 3 sets of 3 reps 70%,80%,90% then.... 3 Rounds 30 Overhead Squats, 75/55lb 100 Double Unders

Plank KB Pull Throughs 5 sets of 16 reps then... 5 Rounds 3 Rope Climb 12 Push Press 95/65 14 Front Rack Lunge Steps

10 min EMOM 2 Cleans(Hang/Power) + Jerk @60-65% then... 2 min AMRAP Burpees 30 sec rest 3 min AMRAP 5 KB Swings 53/35 5 Goblet Squats 30 sec rest 2 min AMRAP Burpees

Back Squat (65%/8)3 then... 21-15-9 Power Snatch, 95/65 Wall Balls, 20/14

Floor Press 5 sets of 5 reps then... 15 min AMRAP 30 Dbl Unders 15 Power Cleans 135/95 30 Dbl Unders 15 T2B

Deadlift 3 working sets of 5 reps; 65%,75%,85% then... 12 min EMOM Odd: Row for Cals Even: 12 KB Snatches 53/35

Snatch First Pull 5 sets of 3 reps @110% then... For time: 42 Wallball Shots 20/14 21 Power Snatch 95/65 30 Wallball Shots 15 Power Snatch 18 Wallballs 9 Power Snatch

3 Point Barbell Leg Raises 3 sets of 8 rounds(each round consisting of left, front, right) then... 3 Rounds 100 Dbl Unders 15 Power Cleans 135/95