8am Masters CrossFit

Against a 4-minute running clock, perform the following for max reps:

– run 400m or row 500/400m

– push-ups x max reps

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:

– 10 box step-ups

– 10 ring rows

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:

– 10 burpees

– 10 DB thrusters

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:

– 50 single unders/ 30 jumping jacks

– 15 DB push press

 

9am CrossFit

Against a 4-minute running clock, perform the following for max reps:

– run 600m

– push-ups x max reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

– 10 box jumps – step down (24″/20″)

– 10 pull-ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

– 10 burpees

– 10 thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

– 30 double-unders

– 15 push press (95/65 lbs)

 

10am Barbell – Snatch focus

A) E2MOM x 6 minutes (3 sets):

– (snatch push press + overhead squat) x 2 reps

 

B) E2MOM x 8 minutes (4 sets):

– snatch balance x 2 reps

Building to a heavy-ish double.

 

C) Six sets of:

– 2 snatch pulls + 2 hang snatches + 2 snatches

*Rest 2 minutes between sets