ENDURANCE
Row 750m @ moderate pace
rest 2 min
For time:
5,4,3,2,1
db man-makers
burpee double pushup
rest 2 min
Row 750m @ same pace as beginning
FITNESS
A. Three sets of:
Bench Press x 8-10 reps @ 20X1 (Dumbbell or Barbell)
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds
B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps
Push-Ups x 15 reps
400 Meter Run
AIM
A. Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
Rest 90 seconds
B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (24/16 kg)
Dips x 15 reps
400 Meter Run
SPORT
A. Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed
B. Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed
C. “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
CROSSFIT MOMS
Advanced
3 rounds
12 pull ups
12 push ups
12 pull ups
12 push ups
Intermediate
3 rounds
9 pull ups or progressions
9 push ups
9 pull ups or progressions
9 push ups
Beginner
3 rounds
6 pull up progressions
6 push ups
6 pull up progressions
6 push ups