CrossFit Minneapolis + St. Paul

EMOM 16 Minutes, Alt. b/w:
1) 1 Deadlift (AHAP)
2) 4 HSPU

Every 4 Minutes, For 12 Minutes:
0.5/0.4 Mile Bike
30 Russian Twists (40/30)

Pause Front Squat:
3-3-3-2-2
*3 Second Pause

4 Rounds For Time:
250/200 M Row
50 Double-Unders
14 Wall Balls (20/14)

EMOM 10 Minutes:
1 Hang Power Snatch + 1 OHS

EMOM 7 Minutes:
1 Hang Snatch

3 Rounds For Time:
10/8 Bike Calories
10 Power Snatch (95/63)
…rest 1 minute b/w rounds…

EMOM 23 Minutes:
1 Back Squat

For Time:
12 Box Jumps (40/32)
24 TTR
9 Box Jumps
18 TTR
6 Box Jumps
12 TTR

“Northstar Dustoff 967”
AMRAP 9 Minutes:
1 Power Clean (185/123)
5 Push Ups
10 Plate Squats (15/10)

In 5 Minutes:
1000/800 M Row

AMRAP 6 Minutes:
1 Clean and Jerk (185/123)
5 Hand-Release Push Ups
10 Air Squats

In 5 Minutes:
1000/800 M Row

AMRAP 7 Minutes:
1 Thruster (185/123)
5 Burpees
10 Alt. Stationary Lunges (5/leg)

Bench Press:
Build to Heavy 1

Every 2 Minutes, For 20 Minutes:
In Teams of 2:
P1: 9/7 Bike Calorie Sprint
P2: 15 KB Swings (72/53)
*Alt. movement each interval

Tabata:
8 Intervals, 0:20 work/0:10 rest – alt. each interval:
Wall Sit
Tucks
Double-Unders

3 x AMRAP 5 Minutes:
12 Slam Balls (40/30)
9 Box Jump-Overs (24/20)
6 C2B Pull-Ups
…rest 1 minute b/w cycles…