9 DB Lunges 30/20
21 DB Thrusters
21 Pull Ups
21 T2B
8 DB Lunges
18 DB Thrusters
18 Pull Ups
18 T2B
7 DB Lunges
15 DB Thrusters
15 Pull Ups
15 T2B
6 DB Lunges
12 DB Thrusters
12 Pull Ups
12 T2B
5 DB Lunges
9 DB Thrusters
9 Pull Ups
9 T2B
4 DB Lunges
6 DB Thrusters
6 Pull Ups
6 T2B
3 DB Lunges
3 DB Thrusters
3 Pull Ups
3 T2B
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
2 RDs 10 Banded Squats :30 Squat Hold 10 KBS 5 Ring Row Back Sq. 3×10 @ 75% 100 Sit Up 90 Hollow Rocks 80 KBS 53/35 70 V-Up 60 Plank KB Touches 50 Med ball Twists 20/15 *25 min Cap*
20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2
Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load) 3 RFT 10 D.B. Seated Presses 45/25 10 Chin-ups 15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25 15 Supermans 20 Front Squats 95/65 ( Cleaned From lLoor) 20 S.D.H.P. 95/65
Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45