Movin’ on Monday
60/48 Calorie Row & 15 Strict Pull-up Buy-in
With remaining time, AMRAP of:
15 Burpees
10 Pull-ups (kipping)
20 Air Squats
50 Double Unders
*Score is rounds plus reps of work after buy-in
*Add band or low bar to pull-ups as needed.
With remaining time, AMRAP of:
15 Burpees
10 Pull-ups (kipping)
20 Air Squats
50 Double Unders
*Score is rounds plus reps of work after buy-in
*Add band or low bar to pull-ups as needed.
Then AMRAP with remaining time of:
50′ Single Arm Overhead Walking Lunges (30/20) – Each 5′ line = 1 rep
15 Toes-to-bar
15 Box Jumps
20 Push Press (75/55)
30/24 Calorie Row
Rx+ 50/35 dumbbells, 95/65lb push press
Then AMRAP with remaining time of:
20 Lunges
20 Sit-ups
10 Box Jumps
20 Kettlebell Push Press (10R/10L)
*Rest 90 seconds between rounds
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes
Scorecard for full workout variations and movement standards: https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf
Then 2 rounds of:
10 Box Jumps (30/24)
23 Kettlebell Swings (50/35)
75 Sit-ups
44 Push-up Buy-Out
Rx+ (36″/30″ box) & KBS @ (70/50)
*Sub Rx pistols for standing or squatting on a box. Squatting to low bands on J-hooks works great too.
* Score is total reps.