crossfit_admin – Page 11

Articles posted by crossfit_admin (Page 11)

Wednesday 8-14-24

5 rounds for time:
20 Russian KB swings 70/53
400-m run

For load:
10-10-10-10-10
Bench press

AMRAP 10:
15-calorie row
10 deadlifts 185/125

For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

AMRAP 20:
50 single-DB box step-ups 35/20 20in
50 single-DB walking lunges 35/20
100-m single-DB carry
– Carry the dumbbell anyhow

3 rounds for time:
9 hang power cleans 115/75
12 thrusters
15 burpees over the bar

On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time

** Don’t skip this one because of the time constraint, there are scaling versions for everyone.

i.e. intended stimulus, leave at least 2 min for calories.

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings 70/53

For load:
3-3-3-3-3-3
Deadlift

2 rounds for time:
50 wall-ball shots 20/14
50 sit-ups