Bench Press

Max Effort Bench Press 

Max Effort Thrusters

(men @ 3/4 BW, women @ 1/2 BW)

Grace

30 Clean and Jerks for Time

135 pounds for Men

95 pounds for Women

Jumping.....with a twist

AMRAP in 14 minutes:

4 Dead-lifts (225/155)

6 Ring Dips

8 Box Jumps with a 90 degree twist

Floored!

AMRAP in 20 Minutes:

40 Wall Ball Shots

30 Box Jumps

20 Kettlebell Swings

10 Burpees

Garin

10 Rounds for Time:

3 Clean and Jerks (155/115)

15 Wall Ball Shots

CrossFit Total

1 Rep Max for:

Back Squat

Shoulder Press

Dead-lift

Fore!

Set a clock for 12 minutes

4 minutes of Clean and Jerks (135/95)

4 minutes of Box Jumps

4 minutes of Burpees

Snowy Day Run

50 Back Extensions

400m Run

25 Ring Dips

400m Run

25 Pull-ups

400m Run

50 Back Extensions

Bodyweight for 1 Minute

Max Effort for 1 Minute:

Muscle-ups

Handstand Push-ups

Knees to Elbows

Air Squat