CrossFit

A: 15:00 Running Clock
5:00 every 20 seconds
Ring Dips 2-5 reps

5:00 every 30 seconds
HSPU 3-8reps

5:00 every minute
DB Floor Press 10-12 reps

B: 4 Rounds (20:00 Cap)

20 Burpees
15 Toes-to-Bar
10 Thrusters 60/42.5

CrossFit Teens

A: Paused Front Squat

After sets wait 3 mins
then
Find a 20 rm in 3 sets within 10:00

B: 10:00 AMRAP

20 Push-ups
15 HSPU
10 Ring Dips

C: Lying Dumbbell Skull Crushers
4 x 12; new set every 1:30

_DSC0069