Mixed Modal

3 rounds:

:40 Overhead Lunges @25/10

:20 rest

:40 Box Jumps

:20 rest

:40 Sit Ups

:20 Rest

:40 Alternating Single Arm KB Swing

:20 rest

Mixed Modal

Find A Max:

Power Clean + Hang Clean + Jerk

Mixed Modal

5 rounds:

21 Double Unders

15 Alternating DB Snatches

9 HSPU

Mixed Modal

3×3 minute AMRAP

10 Unbroken Front Squats @95/65

10 Burpees To A Plate

Calories on Rower in remaining time

Rest 3 minutes between AMRAP’s

 

**Score is total calories added from all 3 AMRAP’s

Mixed Modal

“Lurong Workout #1 Retest”

8 minute AMRAP

8 Burpee Box Jumps

8 Thrusters

8 Power Cleans

Mixed Modal

With a Partner:

2000m Row

then:

4 rounds:

40 Russian KB Swings

30 Alt. Reverse Lunges

20 Toes To Bar

  1. 10 minute EMOM:

Even: :30 Strict Pullups

Odd: :30 Wall Walk + Hold

2. Mixed Modal

10 minute AMRAP

30 Double Unders

15 Power Snatches @75/55

Mixed Modal

3 rounds:

6 Deadlifts @115/80

6 Bar Over Burpees

3 rounds:

6 Hang Squat Cleans @115/80

6 Bar Over Burpees

3 rounds:

6 Push Jerks @115/80

6 Bar Over Burpees

Mixed Modal

  1. 10 minute EMOM:

Even: 5-7 Tempo Ring Rows

Odd: 1 TGU each side

 

2. For time:

21-15-9

Med Ball Cleans

Ring Dips

Mixed Modal

30 minute AMRAP w/a Partner

Row 1000m

50 Burpees To A Plate

50 Med Ball Sit Ups

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if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.


860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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