CrossFit Rx – CrossFit

Split Jerk (Build to Heavy Single (from the rack) )

4×3 @ Technical weight

“Circus, circus” (Time)

For Time:

750/500m Row

21-15-9

Shoulder to Overhead (135/95)

9-6-3

Ring Muscle Ups

750/500m Row

Finisher

3×30 banded face pulls

CrossFit Rx – CrossFit

Back Squat (70% x8, 80% x5, 90%x3+ of 3RM (last set AMRAP -1))

“Flight School” (Time)

2 Rounds

50 Wallballs (20/14)

125 Double Unders

50/35 Calorie Bike

Finisher

Dumbbell death march 3×10/ leg

CrossFit Rx – CrossFit

“Polar Bear” (Time)

4 Rounds for time:

400m Run

2 Rounds of:

*5 Pull ups

10 Alternating Pistols

30m Bear Crawl or 10m Handstandwalk

CrossFit Rx – CrossFit

“Perfect Bar” (Time)

Teams of 3

For Time:

90 Deadlifts (155/105)

40/30 Calorie Bike

60 Hang Power Cleans (155/105)

40/30 Calorie Bike

30 Push Jerks (155/105)

40/30 Calorie Bike

100 Burpees over bar

30 Push Jerks (135/95)

40/30 Calorie Bike

60 Hang Power Cleans (135/95)

40/30 Calorie Bike

90 Deadlifts (135/95)

40/30 Calorie Bike

CrossFit Rx – CrossFit

“Wet Bar” (Time)

3 Rounds:

24 Overhead Squats (75/55)

8 Bar muscle ups

24/18 Calorie Row

12 Box Jump Overs (30/24)

Finisher

Accumulate 100 band pull aparts