Workout, Happening, and Updates at CROSSTOWN CROSSFIT

8 min amrap 2 – 4 – 6 – 8 – 10 – etc burpee pull up front squat 115 / 75 rest 2 min

deadlift 2 x 8 3 x 4 4 x 2 partner wod amrap 12 30 cal bike 10 wall walk

amrap 20 run 250m 10 – 20 – 30 – 40 – 50 – etc wall balls medball step over 24 / 20

for time 30 cals 30 push press 95 / 65 rest 2 min 2 rounds 15 cals 15 push press rest 2 min 3 rounds

emom 20 100m run 3 squat cleans 60 – 70%

amrap 20 50 dubs 400m 3 rope climbs 20 push ups

back squat 3 x 8 6 x 4 YGIG max cals in 1 min – 14 min

amrap 16 8 deadlift 185 / 125 8 hspu 8 box jump 30 / 24

7 rounds 21 / 18 cals 15 wall balls 9 burpees

bench press 10 – 10 – 8- 8 – 6 – 6 – 4 – 4 – 2 – 2 Cash out amrap 10 10

5 x 3 min rounds 2 min rest 400m run 12 KBS 70 / 53 max pull ups or bar muscle ups

A. front squat 4 x 3 building B. 4 x 3 across C. amrap 10 YGIG 3 thrusters DB 7 toes to bar

20 min amrap 5 power snatch 50 dubs 10 deadlift 15 /12 calorie

amrap 15 250m run 10 thrusters 115 / 75 35 double unders

deadstop deadlift 4 x 3 building 4 x 3 across 10 min amrap 10 plate ground to overhead 10 overhead lunges 10 burpees to plate

For time Run 1000m or Row 1000m 10 rounds 5 pull ups 10 push ups 15 air squats Row or Run 1000m ( opposite of

push press 10 – 10 8 – 8 6 – 6 4 -4 2 -2 amrap 10 2 wall walk 10 hollow rocks

amrap 20 5 power cleans 155 / 105 10 box jump over 24/20 15 wall balls 20 / 14

amrap 14 2 – 4 – 6 – 8 – etc deadlift 225 / 155 pull up burpee over bar

clean and jerk emom 3 x5 min 5 min 3 reps 5 min 2 reps 5 min 1 rep YGIG 12 min 3 power clean

3 rounds 500m run 500m row 50 double unders

back squat 10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2 amrap 10 3 devils

10 rounds 10 push press 115 / 75 10 v ups 10 KBS 53 / 35

amrap 15 5 bar muscle ups 10 American KBS 15 box jumps

every 3 minutes for 5 sets 3 bear complex – add load each set B. 5 rounds 150m run 50 double unders 15 goblet squats

EMOM 24 Minute 1 : 12 reps KB or DB Gorilla Row Minute 2 : 15 second L Hold Minute 3 : 12 / 10

Deadlift 5 – 5 – 5 3 – 3- 3 1 – 1- 1 Row 250m x 6 sets YGIG or rest 1 : 1

7 rounds 21 / 18 cals 15 wall balls 9 ring dips or push ups to scale

amrap 15 10 burpees 10 toes to bar 10 power snatch 115 / 75

5 rounds 100m run 10 situps 1 rope climb add 100m , 10 situps , 1 rope climb per round.

back squat 5 – 5 -5 3 – 3- 3 1 – 1- 1 AMRAP 7 3 squat cleans 5 box jumps 30 / 24

20 min amrap 10 pull ups 10 bench 135 / 95 400m run

10 rounds 200m row 3 heavy deadlifts rest 1 : 1

26. 3

Motion is lotion EMOM 21 min 1 100m run min 2 10 / 8 cals min 3 overhead squats

6 rounds 250m run 11 back squats 7 push jerks 135 / 95

EMOM x 5 min x 3 sets set 1 : 3 reps set 2 : 2 reps set 3 : 1 rep amrap 8 2

amrap 20 14 / 12 calorie row 10 thrusters 95 / 65 40 double unders

26.2 TBD

every 3 min x 7 rounds 100m run 10 cals 10 overhead squats 45 / 35

amrap 17 3 ring muscle ups 3 devils press 250m run

8 sets of squats 4 x 5 front squat 4 x 3 back squat 50 – 40 – 30 – 20 – 10 dub 75

10 rounds – 20 min cap 12 cals 10 toes to bar 8 deadlifts 155 / 105

emom 21 min 1 : 100m run min 2 10 cal bike min 3 5 squat cleans 135 / 85

amrap 20 run 400m 8 bar muscle ups ( pull ups or ring rows ) 16 db snatch 48 double unders

split jerk 3 – 3- 3 – 2 – 2- 2 – 1 – 1- 1 amrap 12 – partner 1 – 2 – 3

10 – 1 back squat 135 / 85 burpee pull up

back squat 8 – 8 4 – 4- 4 2 – 2- -2 – 2 relay race amrap 14 150 m run each 100m medball

6 x 2 min rounds buy in row 20 / 18 cals odd max ground to overhead 95 / 65 even max burpees over the

4 rounds 400m run 25 wall balls 15 toes to bar

power clean emom 5 x 3 5 x 2 5 x 1 amrap 8 8 kbs 53 / 35 8 push ups

amrap 15 5 sumo deadlift high pull 5 front front squat 5 push press 5 strict pull ups 115/75

8 sets 1 power clean 1 hang squat clean 2 front squat B 21 – 15 – 9 cal row burpees

amrap 20 400m run 20 OHS 45 / 35 20 russian KBS 53 / 35

10 rounds ( 20 min cap ) 10 hspu 10 db snatch 10 step up db on shoulder x 1 db

deadlift 5 – 5 – 5 3 – 3 – 3 1 – 1- 1 B. amrap 10 10 pull ups 10 hollow rocks 10

5 rounds run 250 50 dubs 10 thruster 135 / 95

5 rounds 250m run 15 wall balls 5 clean and jerks 155 / 105

bench press 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 cash out amrap 12 with partner

25 min amrap 1 : 1 rest 10 cal bike 100m run 4 bar muscle ups – 8 pull ups or 12 ring row to

front squat 5 x 3 building 3 x 3 across cash out 21 – 15 – 9 cals burpees over rower

20 min amrap – 10 round cap 10 deadlift 135 / 95 10 box jump 10 ring dips / push ups

back squat 5 – 5 -3 – 3- 3 -1 – 1- 1- 1 amrap 15 partner share reps 50 cals 50 goblet squats

6 x 2 min rounds rest 2 min row 18 / 15 cals odd – wall balls even – db snatch

hang squat clean 3 – 3- 3 2 – 2- 2 amrap 15 5 hang squat clean 135 / 95 10 toes to bar 30

deadlift 5 x 3 building 3 x 3 across ygig amrap 10 2 devil press 8 box jumps 24/20

amrap 20 run 250 1 round – 2 round – 3 round – etc 7 thrusters 95 / 65 7 ctb pull ups

7 rounds 21 cals 15 wall balls 9 db bench press 50 / 35

power snatch emom 5 – 3 reps emom 5 2 reps emom 5 1 rep amrap 7 1 – 2 – 3 – 4 –

3 rounds 500m run 500m row 50 double unders 4 – 3 – 2 rope climb

a. bulgarian split 4 sets of 5 3 sets of 3 b. amrap 10 8 plate ground to overhead 8 oh lunge with plate 8

amrap 20 2 rounds strict cindy 5 power cleans 185 / 125

front squat 3 x 3 pause squats 5 x 2 building 7 min wall balls

emom 21 15 / 12 cal bike 100m run 5 clean and jerk 155/105

AMRAP 18 3 bar muscle up 6 burpee box get over 30 inches 12 db snatch 150m run

4 sets 1 press + 2 split jerk 4 sets 2 push press + 1 split jerk 10 rounds 3 thrusters 30 dubs 10 min

deadlift 3 x 10 3 x 5 3 x 3 3 rounds 10 hanging leg raises 20 hollow rocks 30 situps

5 x 3 squat clean emom 5 x 2 squat clean emom 5 x 1 squat clean emom amrap 10 100m run 1 – 2

10 x 2 min – no rest odd – max cal machine even amrap 10 db snatch 20 situps 30 dubs accumulate total cals and

bench press wave x 3 5 – 3 – 1 amrap 15 parnter YGIG 200m row 10 push ups

Back Squat 8 x 3 AMRAP 10 5 bar muscle ups or pull ups 10 KBS 20 air squats

amrap 20 5 cleans 155 / 105 10 toes to bar 15 wall balls

back squat 4 x 3 , 4 x 1 amrap 7 7 pull ups 7 thrusters 95 / 65

death by clean and jerk 135 / 95 rest burpees

amrap 25 100m suitcase carry 250m run 20 goblet squats 53 / 35 20 cal machine

5 rounds 10 strict pull ups 15 deadlifts 185 / 125 20 push ups

partners run 800m together 3 rounds 100 cals 100 situps run 800m together

enjoy time with your family

830 class only partner YGIG 10 push press 10kbs 10 box jumps

3 x7 min amrap rest 3 min

amrap 20 10 db snatch 10 db step ups run 250

amrap 20 run 250 row 250 1 – 2 – 3 – 4 – etc rope climb

clean 5 x 3 5 x 2 5x 1 amrap 12 4 shuttle run 2 – 4 – 6 – 8 – 10 wall walk

10 rounds YGIG 10 / 8 cal bike 30 double unders 5 db thrusters 50 / 35

5 x5 back squat building 3 x 10 back squat light weight amrap 10 20 situps 10m handstand walk

amrap 15 5 deadlift 225 / 155 15 wall balls 5 deadlifts 5 burpee box jumps

3 rounds run 250 row 250 rd 1 : 50 toes to bar rd2 : 50 v – ups rd 3 50 situps

A. Deadlift 7 – 7 – 7 – 5- 5- 5 – 3 -3 -3 build each round B. Partner amrap 12 rotate full rounds