CrossFit Rx – CrossFit

Turkish Get Up (5/5, Ascend as able. )

*10 total get ups. 5 left/ 5 right

“Friends” (No Measure)

5 Rounds:

20/15 Calorie Bike

400 Meter Run

*Rest 3 Minutes

Finisher

3-4 sets:

Sandbag Bear hug carry x100ft

CrossFit Rx – CrossFit

Back Squat (Find 3rm Back Squat)

Or

3×5 @ 6/7 RPE (3-4 RIR)

“State Farm” (AMRAP – Reps)

AMRAP 13:

48 Double Unders

24/18 Calorie Bike

12 Front Squats (155/105)

Finisher

Barbell rollouts 3×8

CrossFit Rx – CrossFit

Gymnastics

OT3M x5 sets:

Bear Crawl 30m or Handstand Walk 10m

5-7 Strict Ring Dips

800m Run (Time)

Run 800m x4, rest 1:1

CrossFit Rx – CrossFit

“Heavy Whipping Cream” (AMRAP – Reps)

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups

40 Power Cleans

30 Front Squats
Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 185/125

CrossFit Rx – CrossFit

Bench Press (50/60/70% x8+ of 3rm)

*Last set of 8 is AMRAP. If not going off max work @5/6 RPE across (4-6 RIR)

Deadlift (Deficit Deadlift 3×5)

*3in deficit. If mobility doesn’t allow for safe position from deficit pull from floor.

Accessory

3-4 sets:

Tall box jump x3

Legless Rope Climb x2

Heavy Loaded Carry x100ft

Finisher

3 sets:

Rower Ham Curl x12

Tricep Pull down x24