CrossFit Rx – CrossFit

“Notorious” (No Measure)

5 Rounds x AMRAP 3:

10 Kettlebell Snatch Left

20 Double Unders

10 Kettlebell Snatch Right

20 Double Unders

*Rest 1 Minute Between Round

Finisher

4-6x 10s hanging L-sit or Parallette L-sit

CrossFit Rx – CrossFit

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

“Grizzly Mint” (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

Toes to bar

Strict Ring dips

Power clean @165/115

Finisher

Barbell bent over rows 3×12

CrossFit Rx – CrossFit

Back Squat (60/70/80%x5+ of 3RM (Last set AMRAP -1) )

“Can I see the Manager?” (Time)

50-40-30-20-10:

Wall Balls (20/14)
*200m run after each set.

Finisher

Accumulate 2:00 in banded plank

CrossFit Rx – CrossFit

“Dramamine” (No Measure)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

15/12 Calorie Bike

*Rest 1 Minute Between Round

Finisher

Accumulate 15 sandbag over the shoulder

CrossFit Rx – CrossFit

Kettlebell Swing (60 Max effort Russian Kettlebell Swings + 3/3 TGU)

“Throwback” (Time)

1k Run

30 Handstand Push-ups

1k Run