In 15 minutes, complete as much as possible of:
1 Deadlift
2 Burpee Box Jumps
2 Deadlifts
4 Burpee Box Jumps
3 Deadlifts
6 Burpee Box Jumps
4 Deadlifts
8 Burpee Box Jumps
Etc.
♀ 80 kg ♂ 120 kg
Workout 19.3
For time:
60 mtr dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
60 mtr handstand walk
22,5/15 kg. dumbbell, L box
Time cap: 10 minutes
Power clean
5-5-3-3-3-1-1-1-1 reps
Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.
♀ 35 kg lb ♂ 50 kg
10.00 TIIMIKAS
13.30 CrossFit Weightlifting
BENCHMARK
JACK
AMRAP in 20 minutes
10 Push Presses (50/35 kg)
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (L/M)
Tabata Double Unders
Tabata L-Sit
Tabata Pull Ups
Tabata Sit Up
Tabata Lunge
No rest between Exercises
5 rounds for time of:
20 wall-ball shots
10 deadlifts
♀ 6 kg ball, 70 kg barbell
♂ 9 kg ball, 100 kg barbell
3 rounds for time of:
Bike 1000 mtr/ Ski 400 Mtr
21 burpees
Row 500 Mtr