CrossFit Minneapolis + St. Paul

EMOM 12 Minutes, Alt. b/w:
1 Bench Press, 6 Deficit Ring Rows

5 Sets:
In 1 Minute:
10 Slam Balls (40/30), Max Rep Burpee Box Jumps (24/20)
…rest 1 minute…
In 1 Minute:
15 Slam Balls (40/30), Max Reps Box Jump-Over
…rest 1 minute…

10 Rounds For Time:
1 Clean and Jerk (205/133)
12 Pistols
1 Power Clean and Jerk
0.25/0.15 Mile Bike
…rest 1 minute after each round…

For Time w/a partner:
6 x 200 M Row
*Partner 2 holds KB in goblet position (72/53)

“Hulk Hogan”
2 Rounds For Quality and Max Reps:
Every 30 Seconds, For 8 Minutes
1 Hang Power Snatch (Choose load)
…1 Minute Max Wall Balls (20/14)…
…rest 1 minute b/w rounds…

Behind-the-Neck Thruster:
Build to a heavy 1

Veteran’s Day WOD – Pedro 66

3 Rounds for Time:
22 Calorie Row
22 Shoulder to Overhead (95/63)
22 Pull Ups
22 Back Squats
22 Sit Ups
Cash Out: 5 Push Ups

Deadlift:
1 x 7
1 x 5
3 x 1

4 Rounds For Time:
0:20 L-Sit Hold from Hang
25 Sit-Ups
30 Double-Unders

Tabata (0:20 w/0:10r):
8 Sets of Each Alt. b/w:
HS Hold
Russian KB Swing (AHAP)

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

Back Squat:
1 x 5
2 x 3
3 x 1

4 Rounds For Time:
0.3/0.2 Mile Bike
20 DB Hang Power Clean and Jerks (AHAP)
3 Rope Climbs