CrossFit Rx – CrossFit

Handstand Push-ups (Accumulate 20-25 Strict, kipping, or deficit )

“Quantum Leap” (No Measure)

8 sets; rest 90s b/t each

12/8 Calorie Bike Sprint

6 Burpee Broad Jumps – (6ft/4ft)

CrossFit Rx – CrossFit

“Little John” (AMRAP – Rounds)

Team of 2

AMRAP 27:

300’ Shuttle Sprints (25’ Down and back x6)

10 Dumbbell Reps** (40s/25s)
**Dumbbell Reps**

0:00 – 9:00

10 Dumbbell Snatches

9:00 – 18:00

10 Dumbbell Thrusters

18:00 – 27:00

5 Devil’s Press

*partner does full round then switch.

CrossFit Rx – CrossFit

Turkish Get Up (4/4 – can ascend in weight )

“Horse Shoe” (Time)

3 Rounds:

40/30 Calorie Bike

800 Meter Row

400 Meter Run

Finisher

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

CrossFit Rx – CrossFit

Bench Press (65%x8, 75%x5, 85%x3+ of 3rm (amrap -1) )

“The Dirty Dozen” (AMRAP – Reps)

AMRAP 12:

3 Deadlifts (205/145)

3 Toes to Bar

3 Burpees Over the bar

6 Deadlifts (205/145)

6 Toes to Bar

6 Burpees Over the Bar

…

Up By 3’s

Finisher

Barbell bicep curls 3×12

CrossFit Rx – CrossFit

3 position Clean (5 sets, Every 90s (top-down) )

High Hang Clean + Hang Clean + Clean

Clean Pull (3×4 @85-95% of clean )

Front Squat (1-1/4 Front Squat 3×5)

Accessory

3 sets:

Landmine Meadows Row x9/ arm

Landmine Reverse Lunge x7/ leg

Finisher

Barbell rollouts 3×10