CrossFit St. Cloud

5 rounds

Use same bar load throughout

6x Sumo deadlift high pull (95#/65#)
6x Front squat
6x Hang power snatch
6x KB swings (72#/53#)
6x Burpees

3 rounds, 10-20-30x reps

Squats
Ring dips
Squats
Pull-ups
Squats
Push-ups

5 rounds

Use 2 KBs for the following circuit

10x Front squat (2×44#/24#)
20x Alternating bent row
10x Push press
10x Snatch

“Grace”

For time
30x Clean & jerk (135#)

For time

Row 50 calories
Sprint 100m
Row 40 calories
Sprint 100m
Row 30 calories
Sprint 100m
Row 20 calories
Sprint 100m
Row 10 calories
Sprint 100m

5 rounds

Rest as needed between lifts

Weighted pull-up 2-2-2-2-2x

5 rounds

50-40-30-20-10x reps – Double unders
21x Sumo Deadlift high pull (75#/55#)
Box jumps (20 inch)

Must carry KBs in backpack during run

Run 400m
30x Double KB snatch (36#/18#)
Run 400m
30x Double KB long cycle clean & jerk
Run 400m
30x Alternating KB shoulder press
Run 400m
30x KB renegade rows
Run 400m

5 rounds

Rowing intervals, use total distance or calories as score

10 cal:10 sec
20 cal:10 sec
10 cal:10 sec
30 cal:10 sec
15 cal:10 sec
25 cal:60 sec

5 rounds

Rest as needed between lifts
Deadlift 5-5-3-3-1x reps