Author: The Black Book

Fot time:
7-6-5-4-3-2-1
Shoulder to overhead 80/55
300m run
1 Legless rope climb
between sets

CrossFit Total II
1 rep max of,
Clean
Bench press
Overhead squat

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Power Clean
70% x 3,
75% x 3,
80% x 3,
3RM

5 Rounds for time:
5 Hang power clean 60/42,5
10 Front squat 60/42,5
25 Double-under
Rest 60 sec

Front Squat
65%*3, 70% x 3,
75% x 3, 80% x 3

For time:
50 Cal row
40 Walking lunges
30 Box jump 24/20
20 Toes to bar
10 Burpee pullups

Team workout
3 Rounds For time:
1k row
1k run

Skill,
Handstand walk

20 min AMRAP of,
20m Bear crawl
20 Grasshopper
20 Double-under

” Fifteen”
For time:
15 Burpee
15 Swing 32/24
15 Toes to bar
15 Box jump over 24/20
15 Thruster 20/15
15 Pull-up
15 Power Snatch 20/15
15 Wallball 20/14
15 Push-up
15 Walking lunges

Every min 15 DU

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5 Rounds:
7 Ring row
12 Back extension
17 Squats

Foam Rolling

Warm-up run

12 min AMRAP of,
1-2-3-4-5-6-7..
Strict pull-ups
Strict ring dips

On the minute for 20 minutes,
1st 10 Power snatch @30%
2nd 10 Burpee
3rd 15 cal row
4th 5 HSPU