CrossFit Minneapolis + St. Paul

Superset
Weighted Push Up:
1 RM
DB or KB Bent-Over Row:
3 x 8 (each arm)

4 Rounds For Time:
13 S2OH (135/93)
200 M Run
11 Box Jump-Overs (30/24)

For Time w/a Partner:
6 x 200 M Row

5 x AMRAP 3 Minutes:
(+1) Deadlifts (135/93)
35 Double-Unders
10 Lateral Burpees
…rest 1 minute between…

Hang Power Clean:
5 x 7 (light and fast)

For Time:
21 Muscle Cleans (95/63)
100 M Run
15 Muscle Cleans
200 M Run
9 Muscle Cleans
400 M Run

OHS:
Build to Heavy 1

“Nancy”
5 Rounds For Time:
400 M Run
15 OHS (95/63)

Deadlift:
1 RM

For Time:
500/400 M Row.
..rest 3 mintes…
1 Mile Run
…rest 3 minutes…
40/30 Calories

Back Squat:
1 RM

EMOM 15 Minutes:
10 Air Squats
4 Burpees
2 – 10 M Shuttle Sprints

Tabata Row:
2 Cycles
…rest approx 4 minutes b/w cycles…

In 3 Minutes For Max Reps:
400 M Sprint
Round 1) Max Rep Ring Dips
Round 2) Max Rep DB Snatch (40/25)
Round 3) Max Rep Calories
…rest 2 minutes b/w rounds…