CrossFit Minneapolis + St. Paul

Bench Press:
1 RM

AMRAP 12 Minutes:
21 Push Ups
7 Muscle-Ups

Clean:
1 RM

For Time:
30 Hand-2-Hand Swings (53/35)
30 Box Jumps (24/20)
30 TTB
30 OHS (75/53)
30 TTB
30 Box Jumps
30 Hand-2-Hand Swings

Snatch:
1 RM

5 Rounds For Time:
5 Hang Power Snatch (135/93)
100 M Farmer Carry (AHAP)

Front Squat:
Build to Heavy 1

Father’s Day Workout
3 x AMRAP 5 Minutes:
10 Front Squats (155/103)
12 Burpees
14 Box Jumps (24/20)
20 Sit-Ups
Round 1: Max HSPU
Round 2: Max Distance Meters
Round 3: Max Wall Balls (20/14)
…rest 3 minutes b/w AMRAP’s…

Time Trial:
Run 1 Mile

10 Rounds For Time:
150/100 M Row
10 TTR or TTB
100 M Burden Run (45/25)
30 Double-Unders

Push Jerk:
3-3-2-2

3 Rounds For Time:
400 M Run
9 Thrusters (145/98)
6 Push Jerk
15 Box Jump-Overs (24/20)

7 Sets, Every 4 Minutes:
2 Snatch (BW)
4 BMU
0:30 L-Sit Hold