Author: camcfhcs

Every 3:00 for 3 Sets
10 Bench Press all at 85% of 10 Rep Max
-immediately into-
20 Banded Standing Rows
—
“Etta James”
9 Deficit Push Ups (depth is 2 15’s)
9 Box Jumps 30/24
200m Run
15 Deficit Push Ups
15 Box Jumps 30/24
200m Run
21 Deficit Push Ups
21 Box Jumps 30/24
200m Run
15 Deficit Push Ups
15 Box Jumps 30/24
200m Run
9 Deficit Push Ups
9 Box Jumps 30/24
200m Run

Every 2:00 for 10:00
8 Good Mornings (from the Rack)
-Start light and increase weight each set
—
“At Last”
Every 2:00 for 24:00 Alternate between
10 Deadlift at 60% of 1 Rep max
20/18 Cal Echo Bike

“I’d Rather Go Blind”
On a 25:00 Clock
1 Mile Run
then
AMRAP
20 Walking Lunges
10 Ring Rows (Chest under rings)
20 Sit Ups
10 Burpees
– Immediately after 25:00
800m Light Jog or 400 walk

“Havana” CrossFit Hero WOD
25:00 AMRAP
150 Double Unders
50 Push Ups
15 Power Cleans 185/125

Pull Up Strength and Skill Work
—
“All I Could Do Is Cry”
10 Rounds
1:00 Each Round
8 Thrusters (Increase weight every other round)
6 Chest 2 Bar Pull Ups
-:30 Rest-

Rd 1-2: 75/55
Rd 3-4: 95/65
Rd 5-6: 115/80
Rd 7-8: 135/95
Rd 9-10: 155/105

“Fern’s Balls of Fury”
600m Medball Run
60 Wall Ball Push Press 20/14
60 Medball Lunges
60 Medball Deadlifts
400m Medball Run
40 Wall Ball Push Press
40 Medball Lunges
40 Medball Deadlifts
200m Medball Run
20 Wall Ball Push Press
20 Medball Lunges
20 Medball Deadlifts
600m Medball Run

Shuffle Shuttle Sprints
5 Rounds (Every 1:30)
2 Lateral Shuffles 50ft
3 Shuttle Runs

—
“Linkin Park”
7 Rounds (2:00 each round/ 1:00 Rest)
5 Wall Walks
6 Shuttle Runs 50ft
Max Rep PVC Thrusters

“In The End”
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
500m row
50 Sit Ups
.75mi Bike
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell (35/50 lb).

“Numb”
Every 3:00 for 9 Sets
3 Sets of 10 Back Squats at 80% of 10 Rep
3 Sets of 8 Front Squat at 65% of 1 Rep/ Moderate weight
3 Sets of 6 Overhead Squats at 65% of 1 Rep/ Moderate Weight

Body Primer
5 Rounds
:20 Plank Shoulder Taps
:20 Fast Mountain Climbers (knees to chest)
:20 Hollow Hold
—
“Cindy”
CF Benchmark WOD
20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats