CrossFit Rx – CrossFit

Clean and Jerk (Power clean x1 + Front Squat x2+ Split Jerk x2x4)

Every 2:00, ascending.

“Rip City” (Time)

For time:

10 Power Cleans (135/95)

30 Wall Balls (20/14)

10 Push Jerks (135/95)

30 Wall Balls (20/14)

10 Power Cleans (135/95)

30 Wall Balls (20/14)

10 Push Jerks (135/95)

Finisher

3×20 V-ups

CrossFit Rx – CrossFit

Skill

12-15 minutes of handstand push-up/ inversion work

“Uroboros” (No Measure)

On the 4 Minute for 16 Minutes

300/250 Meter Row

18 Pistols

9 Handstand Push-ups

CrossFit Rx – CrossFit

“Group Therapy” (AMRAP – Reps)

Teams of 3

AMRAP 30:

5 Pull-ups

7/5 Calorie Bike

5 Hang Power Snatches
*Bar Weight Increases Every 6 Rounds ( 2 rounds per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

CrossFit Rx – CrossFit

Turkish Get Up (3×2/2 )

*6 total get ups/ side. 2 reps/ side then switch

“Harebrained” (Weight)

On the 3:00 x 5 Rounds:

160m Run

10 Toes to Bar

5 Barbell Strict Presses
*Build in Strict Press Weight

Finisher

Barbell bent over rows 3×12

CrossFit Rx – CrossFit

“Crash Test” (Time)

For Time:

1500/1200 Meter Row

45 Lateral Barbell Burpees

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

1500 /1200 Meter Row

Finisher

Rower hamstring curls 3×15