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Part A: 10 minutes

3 sets x 10 Bulgarian Split Squat (5 per leg holding DB’s) 35/25

 

Part B:

10 Rounds for time

5-Power Clean (RX 95/65, ADV135/95, EXP 155/105)

4-Front Rack Lunge

3-Push Jerk

Goal is to push for unbroken each round. Pick a weight you can achieve this

Cascade Crossfit
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Complete as many rounds and reps as possible in 5 minutes of:

20 Double Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 DB Man Makers (35/25) ADV= Heavier

10 Box Jumps (24/20)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push up

Cascade Crossfit

Cascade Crossfit

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Part A:

10 min EMOM

2- Deadlift @70-75% + Plank until the :40 sec mark (rest for remainder of Minute)

 

Part B:

10 min AMRAP

10 KB swings (53/35)

10 cal row

10 pullups

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Part A

Back Squat (15 minutes)

Work to a heavy 10 rep  for the day

 

Part B

3 rounds

15-Thrusters (95/65)

15-Burpees over the Barbell

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Skill Practice: Pull up clinic!

 

Then…

For 6 sets, against a 90-second running clock, complete the following:
10 C2B Pull ups (Adv:12)
7 Burpees over the box (lateral)
Max rep wall balls (to 10 feet, 20/14, or adv 30/20)

Rest 90 seconds between sets