10 cycles of -1:45 minutes on 1:30 minute OFF -

Odd rounds:

DT at 155/105 AMRAP WBs

Even Rounds:

run 200m, 1 legless rope climb AMRAP WBs

Part A: "Core Prep"

3 x 20 Heel overs 20 starfish

1 min plank

Part B:

10 RFT of

200m run 10 bench press 185/135

Partner WOD E2MOM switching partner every round

8 Burpee BJO 24/20

6 Push Jerks 185/135

AMRAP cals on the rower

Workout ends when your team reaches 200/160 cals

5 rounds of:

60 DU, 40 feet of handwalking

Rest 3 mins

3 Rounds of 25 GHD sit-ups 5 Sandbag cleans 150/100

Rest 3 mins

1 round of 500m run

25 sandbag squats

Death by: On a 3 min clock until you can no longer meet the requirement - cap at 11 intervals Start with:

1 Devil press 50/35

1 DB thrusters

1 BMU

Every round add one rep to each movement. Once you can no longer meet the requirement take a recovery round and finish with 6/6/6 until the 11th interval.

Score is the last successful round.

On the 2:20 x 12

1 Low Hang full clean

2 front squats

2 jerks

3 sets at each of the following weights:

50%, 60%, 70%, 75%

50-40-30-20-10 of

WB and DB snatch 50/35

and 5-4-3-2-1 of RMU

Rest exactly 90 sec after each set

Goal is to stay unbroken

Part A: 5 cycles of 

1:40 minutes on 1:20 minute OFF - Run 200m, 15 C2B, 

AMRAP back rack lunge 135lbs/95lbs

Rest 3 minutes -

Part B: 5 cycles of 1:40 minutes on 1:20 minute OFF

- 15 bar hop burpees, 15 T2B

AMRAP deadlifts 135/95 

A: Tabata Row (20 sec on 10 sec off x 8 for max clas)

Rest 3 mins

x 3 rounds

Rest a full 5 mins and

B: Finish with 15-10-5 of row cals with and 15-10-5 of Double arm devil press 50/35

In teams of 2 Start with 2 km row

Then 12 rounds of (switching every movement)

12 Burpee BJ overs 24/20

12 DB thrusters 50/35

12 C2Bs

Finish with 1 km row

16-12-8-4 of sandbag squats with

40',80',120', 160' of hand walking

Right into 10-8-4-2 of sandbag cleans with

500m, 400m, 200m, 100m of runs after each set. 150#/100#

160 DU

800m row

1 mile run

800m row

160 DU

A: Clean and Jerk complex on the 2:20:

1 hang clean + 1 low hang clean (below the knee) + 1 full clean 1 jerk at x 4 sets at 60%, 65%, and 70%

B: Push press triples - 10 sets in the range of 60%-70% of your 1RM clean and jerk

500m run, 25 BJ overs at 24"/20",

15 DB hang squat clean 50 ,

10 BM

X 2 rounds

then rest 4 minutes and repeat for a single round 3 rounds total

5 rounds of 90 seconds on 1 min Off -

10 power cleans 135/95,

14 T2Bs,

AMRAP WBS

3 minute set rest - 5 rounds of

90 seconds on 1 min Off 20 WB, 

10 bar hop burpees, 

AMRAP deadlifts 135/95

Come cheer people all weekend as we host the final year of the #BeLikeBruce Fitness Festival

Friday from 6pm-8pm at CrossFit 306

Saturday - 9am -Noon at Riversdale Pool

Sunday - 8am-3pm at 306

Note last class is at noon today so we can set-up for the BLB.

800m run

70 GHD sit-ups

600m row

50 WBs

40 Burpees

30 HSPU

20 BM

1 min plank

20 knee tucks

20 V-ups

Rest 1 minnutes

x3

Part B:

6 RFT of:

3 Wall Walks

6 Front rack lunges 111/85

6 Thrusters at 115/85

36 DU

A: Back squats:

6x3 at 80%

B:Test your 3RM

Front squats

C:21-15-9

Cal Row with

Burpees over the rower

and C2Bs  

6 min on

3 min off

x3

AMRAP and pick up where you left off

6 BBJO 28"/24"

9 Power snatch 115/85lbs

12 T2Bs