Complete as many reps as possible in 12 minutes of: 10 Box Jumps, 30″/24″ 20 Jumping Jacks 30 Double Unders Post reps to comments.
5 rounds Snatch Grip Deadlift AMRAP, 225#/155# Chest-to-bar pull up AMRAP Rest as much as needed between rounds. Post total reps completed.
10 rounds for time 10 Abmat Sit-ups 10 Good mornings, 45# 10 Burpees Post time to comments. “Happy Birthday Lindsay Newmann. I love you!” -Coach Matt
Complete as many rounds as possible in 9 minutes, alternating rounds per partner: Run 200m 15ft Legless Rope Ascent Post rounds completed to comments.
6 rounds for time 135#/95# Overhead Squat, 5 reps 135#/95# Power Snatch, 5 reps 135#/95# Overhead Walking Lunge, 5 reps 135#/95# Clean and Jerk, 5 reps Post time to comments.
Closed Rest day
Open Gym 10am to 2pm On Ramps 10am to 2pm Zone Diet Challenge Meeting 9am to 10am
Row 10k Post time.
Benchmark “Amanda” For time: 9-7-5 Muscle ups Squat Snatch, 135/95 Post time.
CrossFit Reliability and Validity Dependent on Coaches You walk in to your box at your regularly scheduled WOD class. Your “CrossFit Coach” goes over the WOD. The CrossFit Coach you see every day explains your movement standards before any WOD is executed. You begin your normal pre-WOD rituals. You strap-up,