CrossFit St. Cloud

AMRAP in 20 minutes

10x Overhead squat (95#/65#)
Run 400m
10x Knees to elbows

For time

25x Handstand push-ups
50x Pistols, alternating
75x Pull-ups

Ronda gets some plyometric work done during yesterday’s warm-up.

3 rounds, 1 minute at each station, your total reps=score

Deadlift 225#/165#
Sledgehammer tire hits
KB swings 53#/36#
Ball slams 20#
KB snatch 36#/26#
Rest

7 rounds, 21-18-15-12-9-6-3x

Row (calories)
Push-press (95#/65#)
Ring dips

3 rounds

50m KB farmer’s walk 2x(72#/53#)
12x Burpees

3 Rounds

30-21-15

Wall ball  men: 20# ball women: 16#
Pull-ups

Place another ball behind you. Butt must touch the ball at the bottom of the squat on every rep

“Smiles All Around”
5 Rounds

10x Ring push-ups
15x Kettlebell swings 43#/35#
Run 400 meters
20x Air squats
25 meter tire drag

3 Rounds

5x 8-count Man-makers
10x Pull-ups (strict)
15x Lunges w 25# plate overhead
20x Box jumps (20″ box)
25x Sit-ups

Welcome to September!

10! (That means 10 rounds, reps stating at 10 and decreasing by one every round such as this: 10-9-8-7-6-5-4-3-2-1)

push press 95#/75#
tire flips
pull-ups

3 rounds

21-15-9

Row 500m
Thrusters (95#/65#)
Burpees