CrossFit Rx – CrossFit

“Bike Drop” (Time)

Teams of 3:

For Time (30 minute cap):

75/50 Calorie Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)

CrossFit Rx – CrossFit

Skill

E3MOM x4:

1- Handstand Walk 10m or Tall Bear Crawl 30m

2- Legless Rope climb x1-2 or Rope climb x1-2

Bench Press (55%x8, 65%x8, 75%x8+ of 3rm (add #5-10) )

(Last set is AMRAP -1)

Accessory

2-4 sets:

Ski 20s @ HIGH effort

Heavy Loaded Carry x100ft

Sled Push x150ft

Finisher

3 sets:

A1. Alternating Dumbbell curl x20

A2. Banded tricep pull downs x30

CrossFit Rx – CrossFit

“Skidsteer” (No Measure)

AMRAP 35 Row

@ 0:00 and every 5:00 of to do:

3-5 Strict Handstand push-ups

10 Russian Kettlebell Swings

1/1 Turkish Get up

Finisher

Dumbbell Pullovers 3×10

CrossFit Rx – CrossFit

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
*225/155

Finisher

Emom 8:

12s Bike for max watts /48s rest

CrossFit Rx – CrossFit

Back Squat (55% x8, 65% x8, 75%x8+ of 3RM)

add #10-15 for each set

“A Milli” (AMRAP – Reps)

AMRAP 5:

21-15-9:

Front Squats (115/80)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Overhead Squats (115/80)

Pull-ups or Chest to Bar Pull ups

Finisher

Rower hamstring curl 3×15