WOD
Capstone CrossFit – CrossFit
AMRAP in 28 minutes of…
7 Ring Muscle-Ups
16 Power Snatches (95/75 lbs)
92 Double Unders
AMRAP in 28 minutes of…
7 Ring Muscle-Ups
16 Power Snatches (95/75 lbs)
92 Double Unders
“Dirty Thirty”
For Time…
30 Box Jumps (24/20″)
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35 lbs)
30 Walking Lunge Steps
30 Knee-to-Elbows
30 Push Presses (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double Unders
For Time…
21 – 15 – 9
Front Squats (155/115 lbs)
Kettlebell Turkish Get-Ups (53/35 lbs)
For Time…
1000m Row
12 Deadlifts (225/135 lbs)
750m Row
9 Deadlifts (255/165 lbs)
500m Row
6 Deadlifts (275/185 lbs)
250m Row
3 Deadlifts (315/225 lbs)
4 Rounds:
AMRAP in 3 minutes of…
3 Thrusters (95/65 lbs)
6 Kettlebell Swings (53/35 lbs)
9 Toes-to-Bars
1 Minute Rest Between Rounds
12 Rounds for Time…
21/15 Calorie Bike
15 Clean & Jerks (95/75 lbs)
9 Burpee Box Jumps (24/20″)
“Mary”
AMRAP in 20 Minutes of…
5 Handstand Push-Ups
10 Pistol Squats
15 Pull-Ups
Stations for 16 minutes of…
1 minute: 12 Cossack Squats (135/95 lbs)
1 minute: 15/10 Calorie Bike
1 minute: GHD Back Extension Hold
1 minute: Rest
SWOD
5 – 5 – 5 – 5
Snatch Balance
WOD
“Randy”
75 Power Snatches (75/55 lbs) for Time
AMRAP in 18 minutes of…
15/12 Calories Ski Erg
12 Candlesticks
1 minute L-Sit