CrossFit Minneapolis + St. Paul

Power Snatch:
5-5-3

6 Rounds For Time:
10 Box Jumps (24/20)
10 Power Snatch (75/53)

Back Squat:
1 x 15

4 x AMRAP 4 Minutes:
16 DB Hang Power Clean and Jerks (AHAP)(8/arm)
10 – 10 M Shuttle Sprints
8 Strict Burpees
10 – 10 M Shuttle Sprints
…rest 1 minute b/w AMRAP’s…

5 Sets, Superset:
3 Strict Pull-Ups
5 Srict TTB

24-18-12 Reps For Time:
KB Deadlift (AHAP)
Box Jump-Overs (24/20)
DB Snatch (40/25)

3 Rounds, Each For Time:
15/12 Calories
5 Bench Press (AHAP)
…then…
3 Rounds, Each For Time:
5 Bench Press (AHAP)
20/15 Calories
*rest as needed between ALL rounds

For Load:
1 Curtis P
*1 Power Clean + 1 R-Leg Lung + 1 L-Leg Lunge + 1 Push Press

5 Rounds For Time:
50 Double-Unders
6 Curtis P’s (115/83)
3 Bar Muscle-Ups

2 Rounds Not For Time:
10 Hollow Rocks
0:10 Hollow Hold
10 V-Ups
0:10 Hollow Hold

5 Rounds For Time:
6 Devil’s Press (40/25)
…rest 0:30…
2 Rope Climbs
…rest 1:00…
12 Strict Ring Dips
…rest 0:30…
2 Rope Climbs
…rest 1:00

4 Rounds Each For Time:
20/15 Calories
15 Burpees over the Rower
20 DB Snatch (AHAP)
20/15 Calories