7 AMRAP
30 Hang PC (Rx+ 135/95)(95/65)
20 Front Squats (Rx+ 135/95)(95/65)
10 SOH (Rx+ 135/95)(95/65)
Rest 5 mins
10 AMRAP
5 DL (Rx+ 225/155)(135/95)
10 Headcutters (Rx+ 2/1.25)(1.5/1)
20 DU
25 mins
1000m Row
Rest 5 min
1000m Row
20 Push Press (Rx+ 95/65)(75/45)
20 KBS (Rx+ 2/1.25)(1.5/1)
20 Burpee Box Overs (24/20)
20 Wallballs (20/14)
*Rest 4 Minutes
*Record Each Round for time
25 mins
100 DU Buy-in
3 rounds
20 Hollow Rocks
10 Right Hand KB OH Lunges (1.5/1)
10 Left Hand KB OH Lunges (1.5/1)
25 mins
10 min AMRAP
10 Lateral Bar Hops
10 Thrusters (RX+ 115/80) (95/65)
10 sec RKC Plank Hold
30 mins
HSPU Progressions
5×30 sec Plate Holds
5 Wall Walks
5 Around the World Walks
15 min Alt EMOM
100m Run
10 Burpees
150m Row
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
*Fitness: as Partners
*Fitness: scale C2B to RR/Strict Box Pullups, scale HSPU to Pike Push-ups/Standard Push-ups/Modified Push-ups
*Fitness: Take Front Squats from Rack.
*Performance: Individual WOD
45 Minute Time Cap
25 mins
6 Rounds
10 Burpee Box Over (Rx+ 30/24)(24/20)
20 KBS (Rx+ 2/1.25)(1.5/1)
300m Run
20 mins
100 DU/200 SU
1000m Row
1 Mile Run
*Complete in any order
*20 Min Time Cap
CrossFit Pineville 