CrossFit:
Hangnail
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Hang Nail
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (245/165)
Row Capacity
9 Rounds, OT2:00 (18:00 Total):
Males - 400 Meter Row
Females - 330 Meter Row
Round 1 - 2K Pace + 10 Seconds
Round 2 - 2K Pace + 4 Seconds
Round 3 - 2K Pace - 2 Seconds
Repeat that cycle two more full iterations for the total of the 9 rounds.
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:
Finishline
24 Min. Amrap:
30/22 Calorie Row
30 Plate Ground to Overhead
30 Russian Twists w/ Plate
30 Box Step-overs
