10' to find 1RM Power clean   Amrap 12' 8 power clean 60/40 8 Toes to Bar

4 rounds 25 cal 25 swing 24/16 25 box jumps "R"

Interval ''Cindy'' 1' amrap ''Cindy'' 1' rest x 15 rounds

Back Squat 5-5-5-5-5 climbing ecco un ottimo esempio di heavy day a CrossFit Crypton    

"Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups

1' Wall Ball 1' Double Unders 1' Burpees 1' rest 6 rounds

7 rounds 7 Hand stand push ups 7 Power clean 70/45 Kg

"Jerry" For time: Run 1 mile Row 2K Run 1 mile

30/20/10 cal row burpees   at minute 17' start   30/20/10 hang power snatch 40/30kg box jumps  

5 rounds 20 medball clean 10/7 400 mt run 10 push press 60/40