CrossFit Rx – CrossFit

“The Rocketeer” (AMRAP – Reps)

Team of 3, AMRAP 30:

75/50 Calorie Bike

50 Dumbbell Power Snatches (70/50)

75/50 Calorie Bike

15 Rope Climbs

75/50 Calorie Bike

50 Burpee Box jump overs

CrossFit Rx – CrossFit

Front Squat (Build to a Heavy Single or 4×3 @ moderate weight)

“Prancer” (Time)

5 Rounds:

20/15 Calorie Row

10 Front squats (135/95)

Finisher

Rower hamstring curls 3×15

CrossFit Rx – CrossFit

Bench Press (55/65/75%x5+ of 3rm (last set is AMRAP -1) )

Strongman

4-5sets:

Sandbag Bear Hug Carry x100ft

Heavy Farmer’s Carry x200ft

Weighted Sled Push x300ft

Finisher

EMOM 10:

12s Assault bike for Max wattage

+

3 sets:

A1. Alternating zottman curls x8/

A2. Banded tricep pull downs x30

CrossFit Rx – CrossFit

Clean and Jerk (Power Clean x2 + Split Jerk x2 x4, rest 2:00)

“Happy Meal” (Time)

3 Rounds:

9 Power Cleans (135/95)

12 Toes to Bar

9 Push Jerks (135/95)

6 Strict Pull ups

Finisher

Bent over dumbbell lateral raise 3×20

CrossFit Rx – CrossFit

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

“Castaway” (AMRAP – Reps)

AMRAP 15

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)

Finisher

Dumbbell Pullovers 3×12