Mains Skill  Rope climb _____________________________ 20 minute AMRAP 1 Rope climb 10 push-ups 15 squats

Mains 5 Rounds for reps: 3 minutes to complete: 400m run AMRAP burpee box jumps @ 24/20 Rest 2 minutes   RookieFit  3-4 Rounds for reps: 3 minutes to complete: 250m run AMRAP burpees Rest 2 minutes

Mains 0-10 minutes Find heavy front rack walking lunge 10-20 minutes Find Heavy BB overhead walking lunge   15m track ___________________________________ 5 Rounds for reps 1 minute AMRAP kettlebell swing @ 32/24 1 minute rest.   RookieFit 0-10 minutes Find heavy d/b front rack walking lunge 10-20 minutes Find Heavy weight plate overhead walking lunge […]

Mains In 10-15 minutes Find Heavy hang clean __________________ For time: 30 hang cleans @ 100/70   RookieFit 13 minute AMRAP 10 thruster 100m run 20 k/s 200m run 30 squats 300m run

Mains 5km run   RookieFit 20 minute AMRAP 200m run 10 db push press Rest 30 seconds  

Mains CrossFit Total Squat Press Deadlift 1 Rep max   RookieFit Squat Press Deadlift 8 Rep max

Mains 20 minute AMRAP Goat Work! ______________________ For skill 9-6-3 db squat snatch @ ?? R db squat snatch @ ?? L 200m “jog” between Rounds  

Mains  7 Rounds for Total Reps 1 minute: Cal row 1 minute: Burpee 1 minute: Wall ball 9/6 2 minute rest.   RookieFit  4 Rounds for Total Reps 1 minute: Cal row 1 minute: Burpee 1 minute: Wall ball 9/6 2 minute rest.

Mains Emom x 6 Rounds 1 split jerk E90 X 4 Rounds 1 split jerk __________________________ “Heavy Helen” 3 Rounds 400m run 21 k/s @ 32/24 12 c2b   RookieFit Deadlift 4 x 8 reps ____________________ 16 minute AMRAP Teams of 2 15 db push press (Heavy…ish) 250m Row

Mains In 10 minutes FIND heavy: Squat clean _____________________________ For time: 100 double unders 40 box overs 24/20 30 T2B 20 Db 1 arm shoulder to overhead 30/22.5 10 squat cleans 100/70   RookieFit 4 Rounds for time: 300m row or run 21 kettlebell swings 12 burpees ___________________________ Core work