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0-10 minutes (rest the remainder of 10 minutes when complete)

2 rounds

30/25- Calorie Row

50- Double Unders

10-20 minutes

3 rounds

15- Box Jumps 24/20

15- Wall Balls 20/14

20-30 minutes

2 rounds

15- Toes to Bar

15/12- Calorie Bike

20- American KB Swings 53/35

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20 Min Strength/Accessory:

Find 2RM Deficit Deadlift from 2” plate

 

Conditioning:

Complete for time: (20 Min cap)

2 Rounds “Cindy”

10 Clean & Jerks (115/75)

2 Rounds “Cindy”

10 Snatches (115/75)

2 Rounds “Cindy”

10 Thrusters (115/75)

2 Rounds “Cindy”

10 Burpees over Bar

2 Rounds “Cindy”

Cindy= 5 pull up, 10 push up, 15 airsquat

Cascade Crossfit

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20 Min Strength/Accessory

Part B) 20 min strength/accessory

3 Rounds not for time:

  • 8 Barbell RDL’s with shrug at top (Double overhand grip)

(Level 1: 65/45)

(Level 2: 95/65)

(Level 3: 115/75)

(Level 4: 135/95)

 

  • 6 Double KB Bulgarian split squats per leg (with pause)

(Level 1: Unweighted)

(Level 2: 18/9 per hand)

(Level 3: 26/18 per hand)

(Level 4: 35/26 per hand)

 

  • 30 Second ENGAGED Barbell hang with 1 movement every 5 seconds

(Level 1: 1 Strict knee raise)

(Level 2: 1 Strict Toe 2 bar)

(Level 3: 1 Strict Pull-up)

(Level 4: 1 Strict C2B pull-up)

*:05/:10/:15/:20/:25/:30

Conditioning-

Complete the following cycle until you’ve reached 100/70 Cals on the bike: (16 Min time cap)

30 seconds max Cal bike

30 seconds to complete 3 power cleans

1 Min rest
(Rx:135/95) (Adv: 165/115) (Exp: 185/125)

Cascade Crossfit

 

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Part A

4 sets of Sled Pushes. Down and Back. Make the turnaround quick. Go only heavy enough to where you can keep the sled at more of a sprint pace. Rest roughly 2 minutes between sets.

Part B

10-9-8-7-6-5-4-3-2-1

Box Jump

Ring dips

Deadlifts 185/125

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Teams of 3 complete the following

“Tri-ish”

3000 meter row (split however you want)

Once done with the row complete…

5 miles on the Assault bike as a team (splits however you want)

Once last member ends on the Assault Bike start your run…

Run out back to the end of the path going towards the old gym and back as a team. The path ends at the entrance to Sandmar on the road that goes to the old gym. Time ends when last team member touches their rower.

Cascade Crossfit