The CC CrossFit Blog

1 Rep Max Snatch then... For max reps/calories: 90 seconds of Box Jump Overs 24/20 Rest 30 seconds 90 seconds of Burpees Rest 30 seconds 90 seconds of Goblet Squats 53/35 Rest 30 seconds 90 seconds of Rowing

Front Squat 60%/4 70%/4 75%/4 (80%/4)2 then... 12 min EMOM Odd: 12 Power Clean & Jerk 96/65 Even: 12 C2B Pull-ups

Strict Toes to Bar 4 sets of ME then... For time: Row 1000 Meters 150 Double-Unders 50 KB Swings 53/35

Strict Press 3 sets of 3 reps 70%,80%,90% then... 9 min AMRAP 3 Power Cleans 185/125 6 Box Jumps 24/20 9 Push-Ups

High Hang Clean Grip Shrugs 5 sets of 5 reps then... 2 Rounds for time of: 400m run 20 Russin KB Swings 70/53 Rest 3 minutes, then... For time: 800m run 20 Russin KB Swings 70/53

Weighted Ring Dips 5 sets of 3 reps then... 15 min AMRAP 200m Run 10 Ground to Overhead 95/65 10 Burpee over the bar

Front Squats 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 75%(2 sets), 2 reps @ 80%(2 sets) Then... For time 75 Wallballs 20/14 50 T2B 50 Wallballs 25 T2B

Barbell Hip Raises 3 sets of 10 reps then... 14 min EMOM odd: ME Box Jumps 24/20 even: 8 C2B pull-ups

Strict Press 3 working sets of 5 reps; 65%,75%,85% then... 3 Rounds 45 Double-unders 30 Abmat Sit-ups 15 Power Cleans 115/75