CrossFit Minneapolis + St. Paul

5 Rounds For Time:
0.5/0.4 Mile Bike
…12-11-10-9-8 Reps of:
Deadlift (245/163)
Deficit HSPU (4″)
…rest 2 minutes b/w rounds…

 

Back Squat:
1-1-1-1-1-2-2-3

5 Rounds For Time:
1 Minute on, 1 Minute off Until Completed:
6 Back Squats (165/108)
9 Box Jumps (24/20)
12 Slam Balls (40/30)

 

For Load:
3 Muscle Cleans + 1 Strict Press

For Time:
In 4 Minutes:
Max Muscle-Ups
…immdiately into…
5 Rounds:
7 Push Press (145/98)
11 Jump Squats
30 Seconds Max Double-Unders

ADJUSTED SCHEDULE: 10:30AM/11:30AM WOD & 12:30PM STRENGTH @ CrossFit Minneapolis

AMRAP 30 Minutes:
500/400 M Row
4 Cycles: 20 Double-Unders, 10 Sit-ups, 5 OHS (105/73)

6 Sets:
In 3 Minutes Complete:
7 Deadlifts (250/158)
12/10 Bike Calories
9 HSPU
250/200 M Row
…rest 3 Minutes…

Front Squat:
Build to Heavy 1

8 x AMRAP 90 Seconds:
3 Front Squat (BW)
5 C2B Pull-Ups
7 Lateral Burpees
…rest 30 seconds b/w AMRAP’s…

For Load:
1 Snatch + 1 Hang Snatch + 1 OHS

For Time:
300/250 M Row
50 DB Hang Snatch (AHAP)
300/250 M Row
50 TTR
300/250 M Row