CrossFit

A: Bench Press (4 x 10; Every 3:00 )
*Aim for a small increase on last week

B: For Time (24:00 Cap)

50 Burpees
40 Box Jumps 24/20″
30 Hang Power Cleans 42.5/30kg
20 Alt DB Snatch 35/25kg
30 Hang Power Cleans 42.5/30kg
40 Box Jumps 24/20″
50 Burpees

Engine

A: 40:00 EMOM

Min 1 12/8 Cal Assault
Min 2 10 Burpees
Min 3 16/12 Cal Row
Min 4 10 Box Jumps
Min 5 Island Run

*Rep ranges will need to be modified to allow participants to finish each exercise before the cap.

CrossFit Teens

A: Power clean and Push Jerk (Build to a heavy single in 15:00)

B: 30 Clean and Jerks for time 40/30kg (12:00 Cap)
*The workout starts with 7 Burpees over bar and then at the top of every minute 7 more must be completed to continue until all 30 clean and jerks are completed.

C: 100 V-ups for time (5:00 Cap)

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