30 Minute AMRAP

20 Front Rack Lunges (95#/65#) (more…)

A. “Elizabeth”

21-15-9

Squat Clean (135#/95#)

Ring Dips

 

B. 3 Rounds (Not For Time)

20 GHD Sit-ups (more…)

A. 50 Strict Pull-ups (not for time)

*Scale as needed with bands, these should all be quality reps with chin clearing the bar. (more…)

A.  Back Squat- 20 rep max

*You choose the weight, push yourself on this.  If you fail your 18th rep, that is okay. (more…)

A. Ring Dip- 7×1

*Work up to a heavy single on the ring dip (more…)

A. 5 Rounds-

6 Pull-ups (more…)

 

“Danny”

20 Minute AMRAP

(more…)

Deadlifts at FIT Park Meadows CrossFit. F.I.T. and CrossFit gym in Lone Tree Centennial CO.

2015 Regional Event 3

1-mile run

(more…)

Rope Climbs at FIT Park Meadows CrossFit. F.I.T. and CrossFit gym in Lone Tree Highlands Ranch, CO

A. Strict Handstand Pushups- 5×5 OR 5×30 second handstand holds

B. 20 Minute AMRAP

400m Run

12 Squat Snatches (95/65)

All I want for Christmas at FIT Park Meadows CrossFit. F.I.T. and CrossFit gym in Lone Tree Highlands Ranch, CO

A. Ring Rows- 50 reps (For Quality)

*Feet on 20 inch box, 8 minute time cap

B. “The Ghost”

6 rounds of:

1 minute of rowing

1 minute of Burpees

1 minute of double-unders

1 minute rest