CrossFit Heat

A.
Skill Work: Handstands

B.
“Fight Gone Bad”
3Rds
Minute 1 – Wallballs
Minute 2 – SDHP (75/55)
Minute 3 – Box Jumps
Minute 4 – Push Press (75/55)
Minute 5 – Row
Minute 6 – Rest

Masters
A.
Same

B.
Same

A.
Clean
5×3 Building to a Heavy Set

B.
4RFT
400m Run
3 Wall Walks
6 Power Cleans (135/95)
9 Burpees

Masters
A.
Same

B.
4RFT
400m Run
3 Wall Walks
6 Power Cleans (95/65)
9 Burpees

A.
Skill Work: Weighted Pull-ups

B.
AMRAP 8
200m Row
6 Thrusters (95/65)
6 Front Rack Walking Lunges (95/65)

Masters
A.
Same

B.
AMRAP 8
200m Row
6 Thrusters (65/45)
6 Front Rack Walking Lunges (65/45)

A.
OHS
Find your 1RM in 15 min

B.
AMRAP 10
5 Squat Cleans (155/115)
20 Ab-mat Sit-ups
5 Squat Cleans (155/115)
10 T2B

Masters
A.
Same

B.
AMRAP 10
5 Squat Cleans (95/65)
20 Ab-mat Sit-ups
5 Squat Cleans (95/65)
10 K2E