Box Jumps and Push ups
Alternating Tabata - 16 Rds Box Jumps and Hand release push ups
Row and HSPU/Push Press
42 cal row - 21 HSPU or Push Press 95/65 30 cal row - 15 HSPU or P Press 18 cal row - 9 HSPU or P Press
DU and Bike
2 rounds with 1min rest between each 2min max DU's - 1min rest - 2min max bike cals - 1min rest
Who ordered the Crap Sandwich?
25 Pull Ups - 200m Run - 25 wall balls 20/14 - 400m Run - 25 wall balls - 200m Run - 25 Pull ups
Rowing and Wall Balls
7min Row for max cals - EMOM stop and do 8 wall balls 20/14
Floor Press and Lateral Bar Hops
Alternating Tabata: 16 Rds total E - Floor press / O - lateral bar hops
Muscle Ups, C&J, Power Snatch and Thrusters
16 Clean and Jerk 115/80 then 5 muscle ups (choose) or 12 C2B 14 Power Snatch then 5 muscle ups or 12 C2B 12 Thrusters then 5 muscle ups or 12 C2B
Goblet Squats, Abmats and Farmer’s Carry
10min AMRAP: 10 Kb goblet squats 55/35 / 20 ambats / 100m Kb farmer's carry
Reverse Lunges, DU and Bike
3min EMOM x 3 with 3min Rest between: 1min max Db reverse lunges / 1min max DU's / 1min max cals Bike Score = total reps for all movements in 3min
New 6 Weeks Test: KAREN!!!!!
In honor of the CrossFit Games starting this week, lets attack this original "Nasty Girl" Wod! KAREN: 150 wall balls for time 20/14 with a 17min CAP!