CrossFit Minneapolis + St. Paul

Bench Press:
5-5-5

AMRAP 15 Minutes:
50-40-30-20-10 Reps of:
Double-Unders
Sit-ups
…immediately into…
10/5 – 20/10 – 30/15 – 40/20 – 50/25 Reps of:
Double-Unders
Burpees

Cluster:
1-1-1-1-1-1-1-1

6 Rounds For Time:
15 Box Jump-Overs (24/20)
12 Slam Balls (40/30)
9 Pull-Ups

EMOM 9 Minutes:
1 Hang Power Snatch

EMOM 6 Minutes:
1 Hang Snatch

For Time:
1000/850 M Row
32 OHS (120/88)
6 Rope Climbs

Back Squat:
5-5-3-3

AMRAP 16 Minutes:
6 – 10 M Shuttle Sprints
3 Bar Muscle-Ups
4 – 10 M Shuttle Sprints
10 M HS Walk

Push Press:
4 x 5

EMOM 18 Minutes, Alt. b/w:
1) 35 Seconds Max Double-Unders
2) 15 Double-Russian KB Swings (AHAP)
3) 12/10 Calorie Bike

For Time and Max Calories:
2 Minute Max Calorie Row
Accumulate 3 Minutes in Hang (Pull-Up bar)
2 Minute Max Calorie Row
Accumulate 2 Minutes in Wall Sit
1 Minute Max Calorie Row
Accumulate 1 Minute in Support Hold (Rings)
1 Minute Max Calorie Row
Accumulate 30 Seconds in Handstand Hold (Floor)

Buy-Out:
5 Sets for Quality:
12 Tucks
10 Push-Ups

Deadlift:
8-6-4-2-1

AMRAP 20 Minutes:
6 Power Cleans (145/98)
8 Wall Balls (20/14)
10 TTB
8 Wall Balls