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20 min EMOM
1- :40 sled push
2- 10 BBJ 24/20
3- 20 KB Swing 53/35
4- D-Ball carry down the ramp and back up
5- 15/12 Cal bike

Cascade CrossFit
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25 min AMRAP

Partner workout

10- C&J

20- wall ball

200m run

1 person does a full round while the other rests.

Barbell: 95/65 adv 135/95

Med Ball: 20/14 adv 30/20

Cascade CrossFit

Cascade CrossFit

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Strength/Accessory

20 min to complete the following in a chipper style format with as few breaks as possible:

60 Weighted toe anchored sit-ups (25/15# DB under Chin)

50 Barbell bent row (115/75)

40 KB bench press (44/26# KB per hand)

30 DB push press (45/30# DB per hand)

20 Ring row with feet on box (20”)

10 Strict switch grip chin-ups

 

Optional Cash Out

3-5 rounds not for time

:30 Deadbug left

:30 Deadbug right

15- Hollow Rocks

:30 Plank

Cascade Crossfit

 

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Strength/Accessory

10 Min EMOM:

Even- 1 Power clean with pause at mid thigh + 1 full clean @60% of 1RM (focus on fast elbows & releasing the bar to rack position/no touch n go)

Odd- 8 Jump squats holding 53/35# KB in Goblet position

 

Met-Con

750m Row

50- Burpees to a 25# plate.(Must face the plate straight when doing burpee)

800m Run

Cascade CrossFit

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0:00 – 6:00  min AMRAP

10- Box Jumps 24/20

10- Pull ups

6:00 – 8:00  min REST

8:00- 14:00 min AMRAP

10/8- Calorie Bike

10-  KB Swings 53/35

14:00-16:00 min REST

16:00-22:00 min AMRAP

20- Double Unders

20- Lunges (10 per leg)

Cascade Crossfit