10min AMRAP

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)

Judgement Day

Every 2 min for 20 min Clean and Jerk x 1 * goal for this is to find your new 1RM. Let’s see what you got! Courtesy of CrossFit.Com Amrap 10 min: 10 power snatch (95) 10 burpees

Lucille

Every 2 minutes for 12 min Front squat x 2 @ 90% 2 sets of: Max reps at 85% Rest 3 minutes Amrap 10 min: 4 Deadlift (245/165) 8 pull-ups 12 KB swings (53/40)