CrossFit St. Cloud

5 rounds

Rest as needed between rounds
Push press 5-5-3-3-1x

AMRAP (As Many Rounds as Possible) in 20 minutes

Row 250 meters
20x pull-ups
15′ Rope climb, 2 ascents
20x sit-ups

3 rounds

50x Walking lunge steps
40x KB swings (53#/36#)
30x Push-ups
20x Wall Ball (20#/16#)
10x Pull-ups

5 Rounds

Deadlift Body weight (b/w) 21-15-9-7-5x
Sprint 150-100-75-50-25 meters

For time

Scale load as needed

Every minute on the minute do 5x burpees
In between sets of burpees knock off as many 135# thrusters as possible
Goal is to hit 100x thrusters, your score is the time is takes you to get there

3 rounds

Overhead squats (95#/65#) 21-15-9x reps
Pull-ups 42-30-18x reps

7 rounds for time

20x Medicine ball clean 20#/16#
20 meter bear crawl
15x Ring pull-ups (strict)
Sprint 50 meters

bear crawl
med ball cleans
Ring pull-ups

AMRAP in 15 minutes

15x Ring push-ups
20x Sumo Deadlift High Pull (SDHP) 95#/65#
25x GHD sit-ups

10 Rounds for time

10x dumbbell 8-count man-makers
Sprint 40 meters
20x GHD sit-ups

5 Rounds for time

21-15-9-7-5 rep scheme for Push press 95#/65#
Row 250 m.
20x Box jumps