Mixed Modal

Turkish Get Up 5×2 each side
then:
3 rounds:
1:00 Handstand Hold
1:00 Ring Push Ups
1:00 Russian KB Swings @53/35
1:00 Rest

Mixed Modal
20:00 Partner AMRAP
800m Row (split 400m)
then:
Partner 1: 20 Front Rack Reverese Lunges @50/35
Partner 2: Max Sit Ups
*Switch and repeat

**Score is total rounds completed of entire triplet + number of sit ups

Mixed Modal
2 rounds:
2:00 Max Wall Balls @20/14
1:00 Rest
2:00 Max Burpee Box Jumps @24/20
1:00 Rest
2:00 Max Pullups
1:00 Rest

Mixed Modal
4 rft:
10 Deadlifts
8 Hang Power Cleans
6 Front Squats
4 Shoulder to Overhead
Rest 1:00
RX=135/95
**Goal is to go fast, and unbroken. Modify the weight to keep this stimulus.

Mixed Modal
7 minute AMRAP
15 Thrusters @65/45
5 Bar Muscle Ups

Mixed Modal
8 minute AMRAP
10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps
35 Deadlifts
15 Box Jumps

Session 1
0:00-15:00
OHS: Find 3RM
then:
Drop to 50% and complete
21-15-9 OHS
42-30-18 Double Unders

Session 1
Mixed Modal
With a Partner:
4000m *500m splits
Partner 1: Row 500m
Partner 2: 5 KB Push Press Left Arm, 5 KB Push Press Right Arm, Max Front Rack Hold

Mixed Modal

0:00-1:00
AMRAP of Alternating DB Snatches
1:00-5:00
AMRAP of:
20 Squats
20 Sit Ups
5:00-6:00
AMRAP of Alternating DB Snatches
6:00-10:00
AMRAP of:
20 squats
20 sit ups
10:00-11:00
AMRAP of Alternating DB Snatches

Mixed Modal
Open Wod 15.3
14 minute AMRAP
7 RMU
50 Wall Balls
100 Double Unders

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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