30:00 AMRAP:
3 Rounds of “Cindy”
2 Rounds of: 400m Run, 20 KB Swings (24/16kg), 10 Box Jumps (30”/24”)
1st Round of “Annie”
1 Round of “Cindy” = 5 Pull-ups, 10 Pushups, 15 Air Squats
1st Round it “Annie” = 50 Double Unders, 50 Sit-ups
1. Strength Every 1:30 for 12:00 (8 sets) Complete one complex.. Power Clean + Front Squat + Hang Squat Clean Build up weight each set 2. Fitness 5:00 AMRAP: 8 Burpees Over Bar 8 Hang Power Clean & Je
1. Power Every 0:30 for 3:00 (6 sets) 3 TNG Power Snatches Every 0:30 for 3:00 (6 sets) 2 TNG Power Snatches Every 0:30 for 2:00 (4 sets) 1 Power Snatch *2:00 rest between blocks 2. Fitness For Time:
“CrossFit Total” 1RM Back Squat (20:00) 1RM Press (10:00) 1RM Deadlift (15:00) You are to nominate your starting weight for each lift and are only 3 attempts allowed from your starting weight. Warm up