Mixed Modal
Row Row Row 2 bar
16 min AMRAP
In Teams of 2
40/30 Calorie Row
30 Toes to Bar
24 Barbell Reverse Lunges (115/80)
18 Strict Ring Dips

Mixed Modal
Nasty Girls
For Time
3 Rounds
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Mixed Modal
5 rounds for time:
21 reverse Lunges from a plate Alternating
15 Burpees to a plate
9 HSPU

Mixed Modal
E3MOM 30 min
Front Squat x2
Starting @70% of your 2rm clean add 5-10 lbs per round until you find a max. If you find a max before time has expired, drop to 80% of your heaviest lift for remaining time.

Mixed Modal
9 min AMRAP
3,3,6,6,9,9,12,12…..
S2OH 135/95
T2B
*RX+ 185/130

Mixed Modal
20 Min AMRAP
Farmers Walk 200m
Alternating Goblet Lunges x20
Sit-ups x20
Push-ups x20

Mixed Modal

5 rounds for time:
250m Row
15 A. KB Swings
10 Box Jumps

Weightlifting Wednesday
OH Squat: E3MOM for 30 min build to a 2rm. Start at 70% of your 2 rm Snatch. If you finish before 30 min drop to 80% of your heaviest lift and finish the rounds.

Mixed Modal

For time
25 Wall Balls
15 DL 225/155
25 Wall Balls
12 DL 255/175
25 Wall Balls
9 DL 275/195
25 Wall Balls
6 DL 295/205
25 Wall Balls
3 DL 315/225
Rest exactly 1 mi Btwn rounds
RX wallballs are unbroken

Mixed Modal
5 rounds for time:
20 Air Squats
10 C2B pull-ups
400 m Run

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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