“Three Stooges”

3 minute amrap
21 kb swings
21 pull-ups
ME thrusters at 95
Rest 3:00
3 minute amrap
15 kb swings
15 pull-ups
ME thrusters at 115
Rest 3:00
3 minute amrap
9 kb swings
9 pull-ups
ME thrusters at 135

Mixed Modal

4 rounds with a partner:
2:00 Sled Sprints (switching every 100m)
1:00 rest
2:00 ME rounds of:
10 Double Unders
10 Ring Dips
1:00 rest

*There will be 2 scores. The total number of sled sprints (1:1), and the total rounds of double unders and ring push ups (1:1) i.e. 15 / 15+9 rx.

Mixed Modal
“Deliverance”
Teams of 3:
Row 10k (in 250 m increments)

Mixed Modal
“Nancy”
5 rounds:
400m run
15 OHS @95/65

Mixed Modal
“Quads and Core”
300m shuttle (25 m segments)
5×3 TGU each arm (building)

Mixed Modal

3 rounds:
:40 american KB swing
:20 rest
:40 push ups
:20 rest
:40 ring rows
:20 rest
:40 sit ups
1:20 rest

Mixed Modal
“Lil Pigs”
Row 2:00 max cal
Rest 1:00
5 minute AMRAP
6 burpees
6 back squats 185/130
Rest 1:00
Row 2:00 max cal

Mixed Modal
“Double Dead”
100 DBLU’s
50 DL @155/115
50 T2B
100 DBLU’s

“Bell’s Burpees”

27-21-15-9
American kb swing
No Push up Burpees to a 45lb plate
Run 400 after each round

WEIGHTLIFTING WEDNESDAY
E3MOM 30 min
Power Snatch x2 building each round Starting at 60% of 2rm Snatch build to a max, if you find your max before 30 min drop to 80% and finish the remaining rounds.

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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?

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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