CrossFit Minneapolis + St. Paul

For Time:
0-6 Minutes:
0.5/0.4 Mile Bike, 30 M HS Walk
6-12 Minutes:
500/400 M Row, 30 Burpees to 6″ Touch
12-18 Minutes:
0.5/0.4 Mile Bike, 45 TTB
18-24 Minutes:
500/400 M Row, 60 DB Push Press (AHAP)(30/arm)
24-30 Minutes:
0.5/0.4 Mile Bike, 75 Russian KB Swings (72/53)

3 Sets:
1 Hang Power Clean + 2 Hang Cleans

“The Eliminator”
For Time:
10 Hang Power Cleans (135/93)
20 Tucks
30 Goblet Hold Walking Lunges (40/30)(15/leg)
40 Unbroken Double-Unders
50/40 Row Calories

Deadlift:
3-3-3

3 Rounds For Time (Compare to 051417):
500/400 M Row
12 Deadlifts (BW)
21 Box Jumps (24/20)

1/1/20: Both gyms: 9, 10, 11

For Time:
5 Rounds:
50 Double-Unders
30 Air Squats
…rest 5 minutes…
3 Rounds:
21 Sit-Ups
15 Slam Balls (40/30)
9 TTR
…rest 5 minutes…
1 Round:
30 C2B Pull-Ups
30/25 Calorie Bike

12/31: Both gyms regular schedule, MINUS 6:30 pm strength class (5:30 pm will be the last class)

4 Sets:
1 Hang Power Snatch + 2 Hang Snatch + 1 OHS

3 Rounds For Time:
4 Muscle-Ups
8 Hang Power Snatch (115/83)
16 Box Jump-Overs (24/20)

4 Sets:
2 Push Press + 1 Push Jerk

AMRAP 17 Minutes:
24/17 Row Calories
21 Wall Balls (20/14)
18 DB Hang Snatch (AHAP)(9/arm)
15 Burpees Over DB

Deadlift:
2-2-1-1-1

AMRAP 20 Minutes:
10 – 10 M Shuttle Sprints
10 M HS Walk -or- 20 M Bear Crawl
8 Burpee Pull-Ups