CrossFit Rx – CrossFit

Gymnastics

E3MOM x4

4-7 Strict HSPU + 4-7 Strict pull ups

Snatch (Snatch pull x2 + Snatch x1 x4)

@technically moderate weight

Snatch Balance (3×4 )

Back Squat (3×5 @ 41X1 tempo)

Finisher

Sandbag Bear hug carry 3x100ft

CrossFit Rx – CrossFit

“Dead Space” (No Measure)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20/15 Calorie Row

Finisher

Barbell Glute Bridge 4×8 – heavy

CrossFit Rx – CrossFit

Bench Press (3×6 @41X1 tempo)

“Black Rock” (AMRAP – Reps)

AMRAP 12

10 Strict Presses (95/65)

30 Double Unders

10 Lateral Burpees over the bar

30 Double Unders

Finisher

Pendlay Row 3×8

CrossFit Rx – CrossFit

“Lizzy” (Time)

15 Squat Cleans (135/95)

3 Rounds:

21/15 Calorie Bike

12 Strict Ring dips

15 Squat Cleans (135/95)

Finisher

4-6 sets:

Parallette L-sit hold x8-10s

CrossFit Rx – CrossFit

Skill

10-12 minutes of Handstand Walk Skill Practice

“Bear Grylls” (No Measure)

AMRAP 15:

400m Run

12 Devil’s Press (40/25)

10m Handstand walk or 30m Bear Crawl