20min to Build to a heavy single. Let’s see some big lifts!!
5 Rounds for Time
30/25 Cal Row
20 Goblet Squats 50/35
10 Ab Wheels
Time Cap 25min
Thoracic Rotation
2 sets of 5 reps per side
Every 2 Minutes Building
21-15-9
Clean, 135# / 95#
Ring Dips
Workout is Power Clean
Accumulate 2 Minutes of a Bar Hang
Accumulate 2 Minutes each arm Overhead KB hold
Every 2 Minutes for 5 Rounds
3 Weighted Chin Ups
-Superset with 15 Banded Pull Throughs
50/40 Cal Bike
50 KB Swings American 70/53
50 Box Jumps 24/20
50 Push Press 95/65 or HSPU
Break up however you’d like. 16min Cap
RX+ unpartitioned
60-90 second pigeon stretch each leg
Every 5 Minutes for 3 Sets
7-7-7 Bulgarian Lunge (heavy, med, body weight)
20min AMRAP
200m Run
10 Weighted Situps (1DB)
Manmaker 35/25 *increase one each round
Manmaker consists of
Row L/R, Push up, squat clean to press
Gym Closed Saturday and Sunday for Renovations
Go to SIn City Crossfit and Cheer for the members competing (8a-2p)
Gym Closed Saturday and Sunday for Renovations
“Swole Mates”
Alternating rounds with a Partner for 25mins
9 KB Swings American 53/35
6 Box Jumps 24/20
3 Power Cleans 135/95
*after every 6 rounds run a 400 together
Foam Rolling-10 passes on each Quad minimum
Gym Closed Saturday and Sunday for Renovations
10 Rounds of:
In 2 Minutes Complete
10 Deadlifts (For Quality)
10 DB Bench Each Arm Separate
*Alternate w 2 Min Moderate pace Row
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale Jumping Pullups
5 Rounds not For Time (quality)
12/9 Cal Bike
10 Bar Dips or 1 max Set if Less
10 DB high pulls each arm
5 Alternating 1 minute weighted plank holds
50-40-30-20-10
Abmat Situps
10 Overhead Walking Lunges 45/35
Plate Ground to Overhead 45/35
10 Overhead Walking Lunges
1 minute Bully Stretch each arm
Alternating for 10minutes
10 Ring Pushups
10 Ring Rows
5 Rounds of
200m Run
10 Burpees over Bar
Directly into
50 Back Squats 135/95
Hard Cap 18min
Sub 12/9 cal bike
100 Single leg Weighted Hip Bridge (alternate every 10)
