CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Front Squat:
4 x 6 @ 70% of 1 RM

AMRAP 14 Minutes:
8/6 Bike Calories
7 Box Jumps (30/24)
6 C2B Pull-Ups

WOD AT HOME
7 Rounds, Each For Time:
20 Weighted Lunges (AHAP)
10 Bent-Over Rows
3 Wall Walks
…rest 2 minutes b/w rounds…

WORKOUT OF THE DAY
Every 7 Minutes, For 35 Minutes:
15 Wall Balls (20/14)
0.6/0.5 Mile Bike
40 Double-Unders
30 Second Handstand Hold

WOD AT HOME
AMRAP 20 Minutes:
Run 200 M
10 Pull-Ups
20 Russian KB Swings (AHAP)

WORKOUT OF THE DAY
5 Sets:
2 Clean Pull + 1 Power Clean + 1 Hang Clean

3 Rounds For Time:
90 Seconds Max Meters
12 Deadlift (BW)
21 Box Jumps (24/20)
…rest 1 minute b/w rounds…

WOD AT HOME
6 Rounds For Time:
8 Push-Up + Renegade Row
24 Air Squats
36 Double-Unders

WORKOUT OF THE DAY
Bench Press:
4 x 7 @ 70% of 1 RM

10 Rounds For Time:
0.2/0.15 Mile Bike
5 Burpees
1 Rope Climb

WOD AT HOME
4 Rounds, Each For Time:
20 DB Push Jerks (AHAP)
20 Box Jumps (AHAP)
20 DB Bent-Over Rows
20 Box Jump-Overs

WORKOUT OF THE DAY
Front Squat:
4 x 7 @ 65% of 1 RM

4 Rounds For Time:
300 M Row
15 KB Swings (53/35)
15 Pull-Ups

WOD AT HOME
4 Rounds For Time:
400 M Run
20 DB Deadlifts (AHAP)
25 Push-Ups + Shoulder Taps

WORKOUT OF THE DAY
5 Sets:
5 Strict Pull-Ups (3 second negative)
10 Tru Push Ups

4 x AMRAP 3 Minutes:
3 Deadlift (275/183)
6 Box Jumps (30/24)
9 No-Jump Burpees
…rest 1 minute b/w AMRAPs…

WOD AT HOME
Every 5 Minutes, For 25 Minutes:
50 Double-Unders
20 Alt. DB Snatch (AHAP)
20 Wall Balls (AHAP)

WORKOUT OF THE DAY
Every 30 Seconds, For 10 Minutes:
1 Power Snatch

3 Rounds For Time:
22 DB Hang Power Snatch (AHAP)
22 Wall Balls (20/14)
22/16 Row Calories
…rest 30 seconds b/w each movement…

WOD AT HOME
6 x AMRAP 3 Minutes:
3 Wall Walks
20 Single-Arm OH Walking Lunges (AHAP)
…rest 2 minutes b/w AMRAP’s…