Weightlifting Wednesday
Every 3:00 for 30:00
Overhead Squat x2
60%
65%
70%
75%
80%
85%
90%
3×2@90+%

Mixed Modal
“Ghost”
4 rounds:
400m run
10 Strict HSPU

Mixed Modal
9 minute AMRAP
9 Burpees
6 Sit ups
3 Strict Pullups

Mixed Modal
20 minute AMRAP
Run 200m
Wall Balls @20/14
*Wall Balls start at 10, and ascend 5 reps each round.

Mixed Modal

3×5 minute AMRAP
40 Dubs
20 Alternating Overhead Lunges @45/25
10 Burpees to a Plate
*rest 2 minutes between rounds

Weightlifting Wednesday
E3MOM for 30:00
Deadlift x2
@60%
@65%
@70%
@75%
@80%
@85%
@90%
@90+%

Mixed Modal
Every 3:00 for 30:00
2 Hang Squat Snatches
Rounds 1-6
60%
65%
70%
75%
80%
85%
Rounds 7-10
90+%

Mixed Modal
“Double Jackie”
Teams of 2:
2000m Row
100 Barbell Thrusters
60 Pullups

*Split evenly anyway you would like.

Mixed Modal
12 minute AMRAP
3-6-9-12*
Push UPs
Front Rack Reverse Lunges @95/70

Mixed Modal
“Reek”
20 minute AMRAP
Run 400 m
50 double unders
7 Bar Muscle 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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