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

Mixed Modal

3 rounds for time:
20 alt. KB Snatches
20 alt. KB step ups
100 Dubs

Session 1

1. Bench Press 3-5 sets to find 3rm
2. Make up 5k if you did not do it on Saturday
OR
21 min EMOM
Min 1: 7 GHD sit ups
Min 2: 7 GHD Raises
Min 3: 7 Strict Pullups

Session 2

1. 3 rounds for time:
20 alt. KB Snatches
20 alt. KB step ups
100 Dubs

Session 1
Back Squat 3-5 sets to find 3RM

Session 2
Mixed Modal
21-15-9
Handstand Push ups
Power Cleans @115/75

Session 1
12 minute AMRAP
3 TNG Snatches @135/95
1 MU
12 Wall Balls @20/14

Session 1
12 minute AMRAP
3 TNG Snatches @135/95
1 MU
12 Wall Balls @20/14

Session 2
For time:
Row 5k
Rest 10 minutes
21-15-9
DB step ups
GHD sit ups

Mixed Modal

5 rounds:
:45 toes to bar
:15 rest
:45 shuttle run
:15 rest
:45 Power Cleans @95/70
1:15 rest

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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