“Press Room”
5 RM Strict Press
3 RM Push Press
1 RM Push Jerk
Then,
AMRAP 8:
25 Calorie Bike
50 Sit-ups

“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar

“Mad Max”
AMRAP 12:
30 Double-unders
15 Sit-ups
30 Double-unders
15 Kettlebell Swings (53/35#)

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Tune-Up”
EMOM x 16:
Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)
Min 2: 15/12 Calorie Bike
Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Min 4: 15/12 Calorie Row

“Front Line”
3 Rounds:
400 Meter Row
21 Hang Power Cleans (115/80#)
18 Step-Back Lunges (115/80#)
15 Over-the-Bar Burpees

Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 Double-unders
9 Power Snatch (115/80#)

“Street Fight”
AMRAP 20:
Teams of 3
Athletes complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 Dumbbell Hang Squat Cleans (50/35#)

“Inferno”
27-21-15-9:
Toes-to-Bar
Overhead Squats (95/65#)
Over-the-Bar Burpees

“Helen’s got Wheels”
3 Rounds:
40/30 Calorie Bike
21 Kettlebell Swings (53/35#)
12 Pull-ups