CrossFit St. Cloud

3 Rounds  - 10 Minutes
Perform each movement for 1 Minute with  max effort :

Box jump @ 24″
Hang power clean @ 135#
Handstand push-up @ your max range of motion (ROM)

Rest 30 seconds between rounds

Warm Up
10 Min Sandbag Get Ups @ 45#

1) 6 Rounds
10 Kettlebell swings @ 24/16kg
10 Box Jumps @ 24/20″
200 meter Run

30 Sec Rest between rounds

2) 4 Rounds
8x Toe-to-Bar
8x Seated Russian Twists @ 25/15# (each side)
8x Poor Mans Reverse Hypers
30/30/30 Bridge Complex

Cool down

3 Rounds

10 Shoulder dislocates
5x Shoulder Scare Crow

Foam Roll Legs

AMRAP in 8 Minutes

5 Ground-to-overhead
15 Wall ball shots

(1) Row 500 meters

(2) Perform these 2 parts back-to-back

6 Rounds
2 Front squat @ 85% your 1RM
2 Walk-outs

6 Rounds
5 Push press @ 135#
2 Tarzan pull-ups

6 Bear crawls
6 Tire drag
6 Ball slams

AMRAP in 15 minutes

20 Thrusters @ 65#
100 meter Farmer’s carry (10 lengths of the gym)
5 Pull-ups

Alex catches some air during ball slams last night

“Grace”

For time
30 Clean & jerks @ 135 #

3 Rounds for time

50 Step ups (25 each leg) 40#/25#
3 Dufflebag Get-ups each Shoulder
5 Man-maker Jrs 25#/15#
1 Rope Climb

5 Rounds for time

20 meter sprint
20 Kettlebell swings
20 Deadlifts @ 1/2 BW

BW = body weight

7 Rounds for time
7x Front Squat @ 165#
7x Chest to Bar Pull ups

3 Rounds for time

10 Power cleans @ 135#
20 Box jumps @ 20″
10 Toe-to-bars