Old School Crossfit Benchmark "Kelly" 5 rounds of 400m run 30 box jumps @ 60/50 cm 30 wall balls @ 20/14 lbs https://youtu.be/yf-Ig745OSM

Amrap 6' 12 deadlift 6 burpee pull ups ::: rest 3 min ::: Amrap 6' 10 front squat 5 burpee chest to bar ::: rest 3 min ::: Amrap 6' 8 hang power clean 4 burpee bar muscle up rx: 60/40 kg  

Team 2x Amrap 24' 400m run (together) 20 hang squat clean @ 70/45 kg 10 muscle ups

7 sets, for time, of clean & jerk 10 reps @ 60/40 kg 10 reps @ 70/45 kg 10 reps @ 80/52.5 kg 10 reps @ 90/60 kg 10 reps @ 80/52.5 kg 10 reps @ 70/45 kg 10 reps @ 60/40 kg ::: rest 1'30" between sets :::

"Fight Club" (CFPR version) 3 rounds of 1 min - DBs thruster @ 15/10 kg 1 min - burpees 1 min - box jumps over 1 min - pull ups 1 min - cal assault bike 1 min - rest

Back Squat - Week 4 Deload 5 reps @ 40 % 5 reps @ 50 % 5 reps @ 60 % ::: ::: ::: ::: Amrap 12' 40 double unders 11 deadlift @ bw 9 toes to bar

3 rounds In 3 minutes, 400m run + amrap alt. DB snatch - rest 1 min - In 3 minutes, 500m row + amrap wall balls - rest 1 min -

Team 2x 30 min x 30"/30" 6 min - max cal skierg 6 min - max deadlift @ 90/60 kg 6 min - max cal bike 6 min - max bench press @ 60/40 kg 6 min - max double unders

"Nicole" Amrap 20' 400m run max pull ups score: pull ups total https://youtu.be/r45xLlH7r_M

Back Squat - Week 3 5 reps @ 75 % 3 reps @ 85 % 1+ reps @ 95 % ::: ::: ::: ::: Amrap 7' 3/3 - 6/6 - 9/9 - ... DBs clean & jerk burpees https://youtu.be/VQsrEfbfDOo