Mixed Modal
3×3 min AMRAP
AMRAP 1
3 pull-ups
3 Front Squats @115/155
6/3
9/3
Rest 3 min
AMRAP 2
3 c2b pull-ups
3 Front Squats @115/155
6/3
9/3
Rest 3 min
AMRAP 3
3 MU
3 Front Squats @115/155
6/3
9/3

Mixed Modal
30 wall balls
10 power cleans 185 /125
20 wall balls
8 power cleans 205 / 145
10 wall balls
6 power cleans 225 / 160

Mixed Modal
E3MOM x30 min
Starting at 50-60% of your 1rm snatch.
Snatch x2 adding 5-10 lbs per set until you find a max.
If you find a max before all 10 rounds are complete drop to 80% of your max for the remaining sets.

Mixed Modal
6 rounds with a partner
*1 works while the other rests

1:00 Sled Sprint
1:00 rest
1:00 Box Jumps
1:00 rest
1:00 Burpees
1:00 rest

Session 1
1. Bench Press 5×3@90% of 3rm
2. DB Incline Row 5×10
3. Incline DB TYI 3×12
4. 4 way plank : 2 minutes each side

Session 2
Mixed Modal
6 rounds with a partner
*1 works while the other rests

1:00 Sled Sprint
1:00 rest
1:00 Box Jumps
1:00 rest
1:00 Burpees
1:00 rest

Mixed Modal
3 rounds for time:
10 Front Rack Lunges @135/95
20 Alt. DB snatches @50/35
100 Dubs

Mixed Modal

For time:
100 toes to bar
*Everytime you break, perform 10 box jumps

Session 1

Push Press 3-5 sets to find a 3RM
Power Snatch 5×3@70%
then:
10 rounds:
Row :30
Rest :30

Session 2

For time:
100 toes to bar
*Everytime you break, perform 10 box jumps

Mixed Modal

40-30-20
Burpees
*200 m Farmers Carry after each round @70/53

Mixed Modal

Every 3:00 for 30 minutes:
2 Squat Cleans: Find a Max

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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