OR
Work on your weakness:
– Squat
– Pull-ups
– Handstands
– Cardio – intervals on rower or bike
*The world is your oyster
– Time Cap = 12:00
– INTERMEDIATE –
For Time:
60 Toes-to-Bars
Starting at 0:00, perform 8 burpees at the start of each minute
– BEGINNER –
For Time:
60 Sit-ups
Starting at 0:00, perform 7 burpees at the start of each minute
– INTERMEDIATE –
EMOM 30:
3 Pull-ups
7 Push-ups
11 Squats
– BEGINNER –
EMOM 30:
5 Ring Rows
5 Push-ups
7 Squats
30 Bar Facing Burpees
20 Power Cleans
10 Front Squats
20 Bar Facing Burpees
10 Power Cleans
5 Front Squats
– Level 2 –
For Time:
50 Bar Facing Burpees
30 Power Cleans (95/65)
30 Front Squats
30 Bar Facing Burpees
20 Power Cleans
10 Front Squats
20 Bar Facing Burpees
10 Power Cleans
5 Front Squats
– Level 1 –
4 Rounds For Time:
20 Burpees
10 Power Cleans (65/45)
5 Front Squats
CrossFit members save 40% when using this coupon code: YOGA4CROSSFIT
*This must be done from a computer, not the Pike13 mobile app:
– https://crossfitcommonfortitude.pike13.com/
CrossFit members save 40% when using this coupon code: YOGA4CROSSFIT
*This must be done from a computer, not the Pike13 mobile app:
– https://crossfitcommonfortitude.pike13.com/
– Level 2 –
For Time:
50-30-20
Thrusters (45/35#)
25-15-10
Pull-ups
– Level 1 –
For Time:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups
– Level 2 –
For Time
1 Mile Run
75 Sit-ups
50 KBS (35/25)
50 Box Jumps (20/16)
– Level 1 –
For Time
800 Meter Run/Walk
50 Sit-ups
35 KBS (30/20)
25 Box Jumps (16/12)
AMRAP w/Remaining Time:
30 Double Unders
10 Handstand Push-ups
10 Hang Power Cleans (115/85)
*Rest 3:00 between rounds, score separately
– Level 2 –
800 Meter run
30 Dubs/30s Practice
(95/65)
– Level 1 –
400 Meter run
30 Tall Singles
(75/55)