 Sweat-X
15-12-9-6 of: Calorie AirBike or Row KB SDHP Ring Rows V-Ups CrossFit 5 Rounds (On the 5:00): 5 Dumbbell Hang Clean and Jerk (Left Arm) 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-ups 15/10 Calorie Assault Bike
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 CrossFit
3 Rounds: 500 Meter Row 12 Front Squats (155/105) 21 Box Jump Overs (24/20)  CrossFit
Strict PressBuild to Heavy Sets of 5-3-1 AMRAP 13: 10 Strict Toes to Bar 10 Strict Presses (95/65) 100' Walking Lunge Sweat-X 5 Rounds of: 15m Single Arm KB Farmers Carry (15m R/ 15m L) Front Plank *alternate with a partner 5 Rounds of: 20 DB Step-Ups 20" 15 KB Swings 10 Push-Ups *round for round with a partner  CrossFit
AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees Sweat-X 4 Rounds of: Max Rep Strict Chin-Up 20 sec. ea. Single Leg Hip Bridge 20 sec. ea. Side Plank 6 Rounds of: 10 DB Cleans 10 DB Alt. Front Rack Lunges *round for round with a partner  CrossFit
3 Rounds: 21/15 Calorie Assault Bike 21 Pull-ups Directly Into... 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80) Sweat-X 4 Rounds of: 8 ea. DB Step-Ups 12 ea. DB Single Arm Seated Strict Press 15 Slow Supermans Tabata: AirBike rest 1min Alt. DB Snatch rest 1min Abmat Sit-Ups  CrossFit
AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row Sweat-X Partners- 20min AMRAP: 3-6-9-12... Kettlebell SDHP Goblet Front Squats Burpees *round for round with a partner  Sweat-X
Partner AMRAP 20: Row for Max Meters 5 Push-Ups 10 Abmat-Situps 15 Russian KB Swings Partner A accumulates meters on rower Partner B performs 1 Round of Swings, Push-Ups & Sit-Ups switching after every round Barbell Club Establish Strict Press Heavy Single Establish Push Jerk (or Split) Heavy Triple Death By Cleans EMOM starting at 5 Reps continue to add 1 reps each minute until you can not complete the reps in time. 135/95 or a # you could cycle 10 reps + fresh.  Sweat-X
4 Rounds of: 1:00 Calorie AirBike 1:00 DB Cleans 1:00 WallBall 1:00 Abmat Sit-Ups 1:00 Rest CrossFit Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) 100/75 Calorie Assault Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) 100/75 Calorie Assault Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (135/95) 30 Toes to Bar 30 Thrusters (135/95)  CrossFit
3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest  CrossFit
AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Sweat-X 3-5 Rounds of: 5 Strict Pull-Ups 10 Ring Push-Ups 15 AirSquats 15-12-9-6 of: Calorie Row DB Thrusters x2 Abmat Sit-Ups |
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