The CC CrossFit Blog

Front Rack Box Step Ups 4 sets of 8 reps then... 12 min EMOM Odd: 15 Burpees Even: 20 Thrusters 75/55

Weighted Pull ups 4 sets of 6 reps then... 5 rounds 15 Russian KB Swings 70/53 10 Box Jumps 30/24 Rest 60 seconds between sets

Snatch Grip behind the neck Strict Press 5 sets of 3 reps then... 9min AMRAP 9 Power Cleans 115/75 9 C2B 9 K2E

Wall Walks 3 sets of 5 reps or Handstand Walk 5 sets of 20ft(assisted or unassisted) then... Linchpin Test 10 5 Rounds for Time 15 Wall Balls (20/14 lbs) 15 Power Cleans (95/65 lbs)

Accumulate 4 minutes in an L-sit then... A. Every 2 minutes, for 10 minutes (5 sets): 20 Front Rack Lunges 53/35 B. Every 3 minutes, for 9 minutes (3 sets): 20 KB swings 53/35 C. For time: 200 Dbl Unders

Front Squat (80%/4)5 then... Row 1200m 21-15-9-3 Push Press 95/65 Burpees

Snatch Pulls 3 sets of 3 reps @70-75% then... 15 min AMRAP 12 Box Jumps 24/20 9 Power Snatch 115/75 6 Bar Muscle-Ups

Strict Press 5 reps @ 75%, 3 reps @ 85%, 1 rep + @ 95% then... 10 min EMOM 8 T2B + 8 KB Cleans 53/35

Chin ups 4 sets of ME then... 8 min AMRAP 3 Deadlifts 225/155 5 Burpees over the bar