CrossFit Minneapolis + St. Paul

10 Lifts to Establish 1 RM:
Snatch

For Time:
5-4-3-2-1 Reps of Snatch at 80% of 1 RM
*20 TTR after each set

Thruster (behind the neck):
Heavy 1

For Time:
3 Thrusters (185/123)
21 Pull-Ups
4 Thrusters
15 Pull-Ups
5 Thrusters
9 Pull-Ups
Time cap: 8 Minutes

EMOM 30 Minutes, Alt. b/w:
1 Clean (AHAP)
(-1) 15 HSPU

5 Rounds, Each For Time:
500 M Row
400 M Run
30 M HS Walk
…rest 1 minute b/w rounds…

Total Recall:
Establish 1 RM of the following:
Bench Press, OHS, Deadlift

Time Trial:
2 x 500 M Row

EMOM 20 Minutes:
2 Power Snatch + 1 OHS

Revised Version
For Completion(and participation for…Millenials):
In 4 Minutes, 2 Rounds:
200 M Row, 20 Push-Ups
…rest 2 minutes…
In 5 Minutes, 2 Rounds:
15 – 10 M Shuttle Sprints, 20 TTB
…rest 2 minutes…
In 7 Minutes, 1 Round:
1000/800 M Row, 40 Burpees
…rest 2 minutes…
In 6 Minutes, 1 Round:
40 – 10 M Shuttle Sprints, 40 Pull-Ups

Original Version
For Completion (and participation for…Millenials):
In 4 Minutes, 2 Rounds:
200 M Run, 20 Push-Ups
…rest 2 minutes…
In 5 Minutes, 2 Rounds:
200 M Run, 20 TTB
…rest 2 minutes…
In 7 Minutes, 1 Round:
800 M Run, 40 Burpees
…rest 2 minutes…
In 6 Minutes, 1 Round:
800 M Run, 40 Pull-Ups