A.
Partner Interval Work
In 2 minutes row 350/300
AMRAP KBS
One partner resting while other is working, each person goes 3 times, score total KBS
B.
same format
row 350/300
AMRAP sit-ups
score total sit-ups
C.
100 sit-ups with a partner passing KB back and forth

Mobility- trap calves/ couch stretch-10 minutes

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Experienced CrossFitters

A.
1 snatch deadlift + 1 hang snatch (power or squat)
B.
1 snatch
35 double-unders
7 rounds
for time and total load

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Renee

A.
Overhead squat – find a 10 rep max
score
B.
7 overhead squats – moderate
14 toes to bar
run 400m or row 500m
AMRAP 12 minutes

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Alexa is in college, in this pic it’s 6:30 am. ¬†Enough said.

 

31 Heros
31 minute AMRAP
400m Run with sandbag/weight
8 thrusters 95/65
6 Rope Climbs
11 box jumps
*teams of 2 – Partner 1 run while partner 2 does as many rounds of the triplet until partner 1 returns from run. They then switch picking up where the other left off on the triplet. Score – total rounds completed.

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Cody T – about to work on his fitness