CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
3 Rounds For Time:
12 Push Ups
500/400 M Row
…rest 1 minute…
10 Strict Pull-Ups
400 M Run
…rest 1 minute…
8 Strict TTB
0.5/0.4 Mile Bike
…rest 1 minute…

WORKOUT OF THE DAY
For Load:
1 Hang Snatch + 3 OHS

AMRAP 15 Minutes:
9 Hang Muscle Snatch (75/53)
18 Back Rack Lunges
400 M Run

WORKOUT OF THE DAY
Every 6 Minutes, For 30 Minutes:
30/23 Row Calories
30 Double-Unders
10 Strict HSPU -or- 20 Push Ups
30 Double-Unders

WOD AT HOME
For Time:
3 Rounds:
12 Burpees (No Jump), 30 Air Squats
…rest 2 minutes…
Run 800 M
…rest 2 minutes…
3 Rounds:
12 Burpees (No Jump), 20 Jump Squats
…rest 2 minutes…
Run 800 M

WORKOUT OF THE DAY
Back Squat:
1 x 15

3 Rounds, Each For Time:
15 Box Jump-Overs (24/20)
200 M Sprint
20 KB Snatch (53/35)(10/arm)
….rest 3 minutes b/w rounds…

WOD AT HOME
5 Rounds, Each For Time:
30 Weighted Reverse Lunges (15/leg)
200 M Sprint
20 Up and Down Planks
200 M Sprint
10 Hollow Rocks
…rest 3 minutes b/w rounds…

WORKOUT OF THE DAY
EMOM 10 Minutes:
1 Power Clean + Jerk (BW)

3 Rounds, Each For Time:
6 Power Clean and Jerks (165/108)
200 M Sprint
9 Bar-Facing Burpees
…rest 3 minutes b/w round…

WOD AT HOME
50-40-30-20-10 Reps For Time:
Double-Unders
Tucks
*After each set Run 400 M

WORKOUT OF THE DAY
AMRep 5 Minutes:
Row Calories
…rest 4 minutes…
AMRep 3 Minutes:
Bike Calories

3-4-5-6-7 Reps For Time:
Front Squats (165/108)
*40 Double-Unders to begin workout, and after each set

WOD AT HOME
For Time:
10 Burpees
1 Weighted Box Step-Overs
10 Push Ups
2 Weighted Box Step-Overs…
*Up to 10 Weighed Box Step-Overs, Alt. b/w burpees and push ups
…immediately into…
10 Jump Squats
40 Double-Unders
10 Jumping Lunges
40 Double-Unders…
*Double-Unders remain constant, complete 5 sets of jump squats and jumping lunges
**Every 5 Minutes Run 300 M

WORKOUT OF THE DAY
Sumo-Deadlift High-Pull:
8-8-8-8-8

AMRAP 16 Minutes:
0:30 Max Bike Calories
0:30 Rest, Alt. b/w:
1) 16 DB Snatch (AHAP)
2) 14 Burpees (no jump)

WOD At-Home:
5 Rounds For Time:
12 R-Arm Devil’s Clean
12 L-Arm Devil’s Clean
30 Tucks
1 Mile Bike