Mandee

“What Girl is It” by DB For Time: (35min cap) 200m Run or 0.5k Bike 15 Overhead Squats 15 Toes to Bar 250m Row 15 Thrusters 15 Pull-Ups 400m Run or 1k Bike 15 Deadlifts 15 Handstand Push-Ups MRX 2/4″ Rise 500m Row 15 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 15 Sumo […]

Complex Build Up E2MOM x 16min 1 Power Snatch to 1 Hang Squat Snatch Tag Team 16min Ascending AMRAP: Partner 1 = 1 Pull-Up RX+Chest to Bar MRX Ring Row 1 Power Snatch 95/65 RX+115/75 MRX 75/55 1 Hang Squat Snatch 1 Box Jump Over 24/20″ RX+30/2 MRX 20/18” Partner 2 = Slap Hands to

Split Jerk Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 4 Rounds For Time: (18min cap) 600m Run / Row or 1.5k Bike 6 Hang Split Cleans (alt legs) 12 Split Jerks (alt legs) REST 1min after Each Round Barbell Weights = 135/95 RX+155/105 MRX 95/65 Handstand Walk &

Back Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1 @ Max *percents, are a guide, adjust as needed to hit a max* “Double Duel” by DB 6min AMRAP: Row 1000m MRX Row 800m Max Reps Squat Cleans Rest 3min

HERO WOD “DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbs Burpees (regular with a 1inch jump opening hips) U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5k Bike 60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups 15 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1k Bike 40 WallBall Sit-Ups 20 Chest to Bar MRX Pull-Ups 10 Handstand Push-Ups

Hang Clean Build Up E3MOM 5 – 5 – 5 – 5 – 5 “Team WOD” 20min AMRAP: Partner 1 = 15 Hang Cleans *slap hands Partner 2 = 15 Push-Ups *slap hands Partner 1 & Partner 2 = 30 Crossovers (each) Partner 2 = 15 Hang Cleans *slap hands Partner 1 = 15 Push-Ups

HERO WOD & CrossFit Service Cup WOD 3 “KELLY BROWN” 5 Rounds For Time: (40min cap) 440m Row 10 Box Jumps 30/24” MRX 24/20” 10 Deadlifts 275/185lbs MRX 165/115lbs 10 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9’ On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous

Snatch Build Up E3MOM 5 – 5 – 5 – 5 – 5 For Time: (18min cap) 25 Hang Snatch 75/55 RX+95/65 MRX 55/35 1 Rope Climb 15’ MRX 10’ 20 Snatch 95/65 RX+115/75 MRX 75/55 2 Rope Climbs 15’ MRX 2-10’ or 1-15’ 15 Hang Snatch 115/75 RX+135/95 MRX 95/65 3 Rope Climbs 15’

Sumo-Deadlift Build Up E3MOM 5 – 5 – 5 – 5 – 5 15min AMRAP: 5 Sumo Deadlifts 10 Toes to Bar 15 Calorie Row/Bike or 15 Bar Facing Burpees Barbell Weight’s = 275/185 RX+315/215 MRX 225/155lbs Core Development 2×15 Windshield Wiper on Bar or lying on floor 2×60 Flutter Kicks (single count) 2×15 Hip