Strength/Skill – Box Squats 5×3
A.M.R.A.P. in 6 minutes:
10 Hang Power Clean (85#/115#)
6 Shoulder-2-OH
6 Front Rack Walking Lunges
12 Box Jump-Overs
100m Row Sprint
Rest 2 minutes. Complete a total of 3 rounds.
Start next AMRAP where you left off.
Perfect Squats: 3X10 @ 60% (SLOW) For Time – 5 Rope Climbs 15 Deadlifts 315/225 25 Pull ups 35 Wall Balls 20/14 45 Burpee 90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3 12 min AMRAP 135/95 RX 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead
For time: 60 Goblet Squats 50 Burpee Ball Slams 40 WallBalls 30 Pull-ups 200m Sprint 10 Bar Muscle Ups Burpee Ball Slam Extra Credit Krypto’s Killer Core: 4 Rounds 25 Situps 25 V-Sits 25 L Crunch 25 R Crunch
Strength/Skill – Weighted Pull-ups 5×5 Complete in 4 minutes: 30 Steps OH Walking lunge 15 Knees-2-elbows 15 Burpees 10 Thrusters (75#/115#) Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.
Justin 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his…
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.