3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
2. Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 15 Romanian Deadlifts 20 Close Grip Pushups 25 Weighted Hip Extensions (25/15) Rest 2:00
West End CrossFit – CrossFit Push Jerk (1 x 5) Push Jerk (1 x 4) Push Jerk (1 x 3) Push Jerk (1 x 2) Push Jerk (1 x 1) “Down Time” (AMRAP – Reps) AMRAP 7 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks […]
West End CrossFit – CrossFit “Jump Start” (Time) 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) *Fitness – 90 Single unders, DB snatches 35/25 Open Athletes Stamina squat Alternating OTM […]
West End CrossFit – CrossFit “Pick Six” (Time) 6 Rounds 10 Dumbbell Strict Press (35’s/20’s) 10/7 Calorie Bike OR Row 20 AbMat Sit-ups *Fitness – 25’s/15’s
West End CrossFit – CrossFit “Clean House” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20 min 750m Row 20 Chest to bar pull ups 45 Air squats 20 Power cleans 155/115 *Fitness – Pull ups, Power cleans 115/75Athletes may divide work however they like.
West End CrossFit – CrossFit “Sore Eyes” (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row *Fitness – wall ball 14/10, Power Snatches/Push presses 55/35 Open Athletes Stamina Squat Alternating OTM x 12 (6 Rounds) Odd minutes – 1 […]
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