10min AMRAP

Dilly Dilly

6 sets of: OHS x 3 Rest 2-3 min between sets Amrap 10: 10 pull-ups 10 DB snatch (70/50) 10 box jump overs (24/20) “Most people lack the proper glute strength and hip mobility to make their posterior chain work efficiently. If you want to do an overhead squat, your calves, hamstrings, glutes, adductors, and […]

Rapper’s Delight

8 sets of the following complex: Hang clean Push press Clean (power or squat) Split Jerk Build across the 8 sets. Amrap 10: 12 box jump overs (24/20) 6 Thrusters (115/85) 6 T2B *REMEMBER TO SIGN UP FOR THE OPEN!!!* http://games.crossfit.com

Prime Time

5 sets: Backsquat x 3 @80%+ Rest 2-3 min Amrap 10 min: 10 S2OH (95/65) 10 Front rack lunges (95/65) 10 lateral bar hop burpees Core: Coaches choice

Super Bad

3 sets of: 1 rope climb Rest 60 seconds 10 HSPU Rest 60 seconds 15 alt pistols Rest 60 seconds Amrap 10 min: 5 burpees 10 T2B 15 wall ball (20/14)

How High Can You Go?

5 sets of: *Re-grip Deadlift x 3 Rest 2-3 min b/w sets *Each Rep must be returned to the ground with control.  Each rep must be a clear dead stop at the bottom (OPEN FINGERS to show Re-Grip) before pulling the next rep. Amrap 10 mins: 2-4-6-8-10-12-etc Handstand push ups Front squat (135/95)