1 Front Squat
3 Back Squats
Use 67% of Your 1RM Front Squat For All Reps
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Machine Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Machine Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Machine Time Remaining
ADV RX as written
RX Front Squat and hang Power Clean
Alternative: if no machine max burpees with time remaining
3 Rounds:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)
Max Calorie Machine Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)
Max Calorie Machine Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)
Max Calorie Machine Time Remaining
Alternatives: DB front squat and DB Clean
Alternative: if no machine max burpees with time remaining
3 Rounds:
20 Lunges
15 Air Squats
Max Burpees with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
20 Lunges
15 Air Squats
Max Burpees with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
20 Lunges
15 Air Squats
Max Burpees with Time Remaining
Choose one.
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