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“KetlleBell Killed the Rocket Man” by DB For Time:10 Kettlebell Swings 24/16kgs RX+ 32/24kgs30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings25 Goblet Squats500m Rocket ROW20 Kettlebell Swings20 Goblet Squats400m Rocket RUN25 Kettlebell Swings15 Goblet Squats300m Rocket ROW30 Kettlebell Swings10 Goblet Squats200m Rocket RUN Core & Skill Development 24 Kettlebell Turkish Get-Ups (12 each arm)24 Hollow […]

Jumping “JT” For Time:126 Double Unders21 Handstand Push-Ups MRX 2/4″ Rise21 Ring Dips MRX Bar Dips 21 Push-Ups84 Double Unders15 Handstand Push-Ups MRX 2/4″ Rise 15 Ring Dips MRX Bar Dips 15 Push-Ups42 Double Unders9 Handstand Push-Ups MRX 2/4″ Rise9 Ring Dips MRX Bar Dips 9 Push-Ups *********************************************** We will be hosting The OPEN today

WOD Sprint Rounds 2min AMRAP 200m Row / 0.5k BikeMax Handstand Push-Ups or Shoulder to Overhead Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Hang Squat Clean Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Burpee Toes to Bar Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Hang Power Snatch Rest 1min 2min AMRAP

OPEN WOD 20.3 For Time: 21 Deadlifts 225/155 21 HSPU 15 Deadlifts 225/155 15 HSPU 9 Deadlifts 225/155 9 HSPU 21 Deadlifts 315/205 50′ Handstand walk 15 Deadlifts 315/205 50′ Handstand walk 9 Deadlifts 315/205 50′ Handstand walk MRX: 185/125 and push press 95/65, then 255/165 and sets of 10 HSPU Ages 14-15: 135/95 then

Bench Press 5min Build up *then* 2 Reps E2MOM x 10min REST 2min Class Tester *Max Time High Plank Hold* RX+ = 1 Push up every 5 sec while in High Plank HoldRX = 1 Push-up every 10 sec 4 x Sprint Sets For Time: 200m Row or 0.5km Assault Bike12/10 Barbell Push-Ups10 Power Cleans 95/65 RX+135/95

Differing Deadlifts E2MOM Complete the following in any order and any load10 Regular Deadlifts – 10 Sumo Deadlifts – 10 Double KB Suitcase Deadlifts – 5 Regular Deadlifts – 5 Sumo Deadlifts – 5 Double KB Suitcase DeadliftsFor Time: 30 Deadlifts 205/135 RX+245/165 MRX165/105 1 Rope Climb 15′ RX+ 1 legless MRX 10′ 30 WallBall

For Max Load E2MOM x 14min 1 Power Snatch to1 Overhead Squat to1 Hang Squat Snatch “New Opportunities” by DB For Time: 21 Power Snatch 95/65 RX+115/75 MRX 75/55 21 WallBall Shots 20/14lbs to 10/9″ MRX 20/10 to 9′ 21 Pull-Ups MRX Ring Rows21 Box Jumps/Step-Ups 24/20″ RX+ 30/24″ MRX 20/18″ 15 Overhead Squats 15

“The Climb & Fall” by DB For Time: 100 Double-Unders10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run20 Dips Bar or Ring RX+ Ring Strict 300m Row30 Deadlifts 135/95 RX+ 165/115 MRX 95/65 400m Run40 Hand Release Push-Ups500m Row50 Wall-Ball Sit-Ups 20/14 MRX 20/10lbs 400m Run40 Hand Release Push-Ups300m Row30 Deadlifts 135/95 RX+ 165/115 MRX

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time:50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *REMINDER* We will be hosting The OPEN today at 1PM! Open Gym is canceled. We WILL have regular classes at 3pm and 4pm.

Back Squats & Lunges E2MOM 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats – 6 Back or Front Rack Lunges 12min AMRAP: 12 Calorie Row or Assault Bike12 Overhead Squats 115/75 RX+ 135/95 MRX 95/65 12 Calorie Row or Assault Bike12 Lunges (Back or Front Rack)12 Calorie Row or Assault Bike12 Front