Thursday 080317

5 Minutes
Every :30
1-3 Weighted Strict C2B Pull-Ups
-Rest 1 Min-
5 Min
Every :30
1-3 Strict HSPU

30-20-10
Dbl Kb FR Lunges
Pull-Ups
300/250m Row after each set

Twins Crossfit No comments

Friday 072817

Amrap Cleans
1:30 on 2:30 off
Lvl 1
1.) 155/105
2.) 185/125
3.) 205/145
4.) 225/155
Lvl 2
1.) 135/85
2.) 155/95
3.) 175/115
4.) 195/125
Lvl 3
1.) 95/65
2.) 115/75
3.) 135/85
4.) 155/95

Twins Crossfit No comments

Wednesday 072617

Emom x 9
Min 0: 200/150m Row
Min 1: 10 Kbs + 10 Goblet Squats
Min 2: 10/7 Push-ups + 10 Sit-ups

500m Row for time
rest 5 min
14 Min Amrap
10 Db Snatch (50/35)
2,4,6,8,10,..Wall Balls(30/20)
“**After 7 Mins Db Snatches
go up to 20 Reps**”

Twins Crossfit No comments