CrossFit:
Chain Reaction
1 Round:
21/15 Calorie Assault Bike
21 Pull-ups
1 Round:
12 Burpees
21 Pull-ups
1 Round:
20 25ft. Shuttle Sprints
21 Pull-ups
Directly Into...
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
Gymnastics Conditioning
10:00 Effort on Athlete's Choice:
Bike, Row, Ski, or Run
On the 2:00 - 30% of Max Ring Muscle-Ups
On the 4:00 - 40% of Max Ring Muscle-Ups
On the 6:00 - 50% of Max Ring Muscle-Ups
On the 8:00 - 40% of Max Ring Muscle-Ups
On the 10:00 - 30% of Max Ring Muscle-Ups
Chain Reaction
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-Ups
Directly into...
3 Rounds:
9 Power Cleans
9 Push Jerks
Rx Barbell - 155/105
Midline
Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups
:30s Double KB FR Hold
15 GHD Sit-Ups
Synergy:
Total Control
20 Minute Amrap:
15 DB Hang Clean and Jerks
15 Burpees
15 KB Sumo DL High Pulls
15 Hand Release Pushups