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FGB Style: Wall Balls, Sumo Deadlift High-pulls and Double Unders4 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (95#/65#)
Double Under
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Rows, AbMat Sit-ups, and Ring DipsComplete as many rounds as possible in 15 mins of:
Row 300m
20 AbMat Sit-ups
10 Ring Dips
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Log your best Back Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
18-15-12-9-6: Run, Back Squats, and Lateral Burpees18-15-12-9-6 reps, for time of:
Run 200m
Back Squat (115#/80#)
Lateral Burpees Over Bar
Log your best Back Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Complete as many rounds as possible in 15 mins of:
10 Partner deadlifts (275#/185#)
30 Alternating Wall Ball (Partner) (20#/14#)
Run 200m
Solo WOD: AMRAP 15 mins: Deadlifts, Wall Balls and RunComplete as many rounds as possible in 15 mins of:
8 Deadlifts (225#/155#)
10 Wall Balls (20#/14#)
Run 200m
Photo by @snoridgecrossfit
Complete as many rounds as possible in 15 mins of:
10 Partner deadlifts, 275/185 lbs
30 Wall Ball (Partner)s, 20/14 lbs, 10/9 ft
Run, 200 m
5x RFT: DB Power Cleans, DB Front Squats, DB Push Jerks and DB Suitcase Carries5 rounds, each round for time, of:
5 Dumbbell Power Cleans, pick load
5 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
100m Dumbbell Suitcase Carry, pick load
Rest 2 mins between each round.
Photo by @snoridgecrossfit
