A: Bench Press (4×10; Every 3:00)
*Aim for a small increase on last week

B: 10:00 AMRAP

10 Dual DB Power Clean 22.5/15kg
10 Dual DB Push-up Renegade Row 22.5/15kg
10 Abmat Plates Press Sit Ups 20/15kg


A: Every 7:00 for 5 Rounds

400m Run
30/25 Cal Row
10/15 Cal Assault

Rounds have a 6:00 Cap

B: 3-4 x 100m Front Rack UB KB Carries; Rest 1-2:00

CrossFit Teens

A: Power Clean + Hang Clean + Push Jerk
(Build to a heavy single in 15:00)

B: 10:00 AMRAP

12 KB Snatches
12 Push-ups
12 KB Cleans

C: Handstand walk practice