Weighted Lunges 4X16
Front Rack, Back Rack or Overhead
Part 1:
In partners:
Find a Heavy 5rep Clean and Jerk
Part 2:
5min AMRAP
Clean and Jerk (use the load above)
Rest 2 min
5min AMRAP
Clean and Jerk (50% of that load)
* Each person can perform no
more than 5 reps in a row
before switching
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…
Lots of sand outside, please clean your shoes, and do not put into cubbies!!! Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for…
Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 3RDs 100m Run 10 BB Snatch grip deadlifts 10 Wall…
Check your inboxes for todays WOD!
“DT” 5 RDs 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 S2OH 155/105 .. followed by… “Zachary Teller” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats