CrossFit Rx – CrossFit

“Sideburns” (AMRAP – Rounds)

Teams of 3

AMRAP 30:

8 Dumbbell Hang Clean & Jerks (50/35)

10 Medball Squat Jumps (20/14)

12/8 Calorie Bike
*Full rounds each team member

4 Dumbbell Hang Clean & Jerks per arm, then switch

CrossFit Rx – CrossFit

Snatch (Power Snatch x1 + Hang snatch x1 + OHS x3 x4)

*Every 2:00

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

Finisher

Accumulate 100 band pull aparts

CrossFit Rx – CrossFit

“Happy Farm” (AMRAP – Reps)

Teams of 2

AMRAP 30:

Max Calorie Row

Station 1:

Row

Station 2:

12 Toes to Bar

300 Foot Farmers Carry (70’s/50’s)

Finisher

6 min parasympathetic breathing from supine 90/90 @ 3152 tempo

CrossFit Rx – CrossFit

Strict Press (Build to Heavy set of 3)

Or 3×5 @ Moderate Weight

“Girl Scout Cookies” (Time)

For Time:

21 Deadlifts (225/155)

3 Rounds of Strict “Cindy”

15 Deadlifts (225/155)

2 Rounds of Strict “Cindy”

9 Deadlifts (225/155)

1 Round of Strict “Cindy”
*1 Round of Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Finisher

3 sets:

Alternating Zottman’s curl x10/ side

CrossFit Rx – CrossFit

Skill

10-12 minute of Double Under Skill/Practice

*if proficient at double unders spend time working on inversions

“Rap Sheet” (AMRAP – Reps)

AMRAP 3:

18/14 Calorie Bike

20 KB Snatch (53/35)

AMRAP Double Unders

Rest 3 Minutes

AMRAP 3:

18/14 Calorie Bike

20 KB Snatch (53/35)

AMRAP Double Unders

Rest 3 Minutes

AMRAP 3:

18/14 Calorie Bike

20 KB Snatch (53/35)

AMRAP Double Unders

Finisher

4-5 sets:

Hanging straddle L-sit x8-12s