CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Rest 2mins
AMRAP 5:
6 Power Cleans – 95/135
6 BF Burpees
Rest 2mins
AMRAP 5:
3 Power Cleans – 125/185
9 BF Burpees
AMRAP 5:
9 Power Cleans – 65/95
3 BF Burpees
Rest 2mins
AMRAP 5:
6 Power Cleans – 95/135
6 BF Burpees
Rest 2mins
AMRAP 5:
3 Power Cleans – 125/185
9 BF Burpees
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
EMOM 10
Thruster – 95/135#
*Each minute work for 20 seconds and rest for 40 seconds
*score is total reps over the 10 minutes
5 2-minute rounds of:
15 Toes-2-Bar
Max Double Unders
*rest 3 minutes b/t rounds
*score is total DU’s
Thruster – 95/135#
12 Toes-2-Bar
Max Double Unders
“Tailpipe”
9 minute cap!
with a partner complete 3 rounds of:
P1: Row 250m
P2: Double KB Front Rack Hold – 35/53#
*Each partner rows 3 times, and holds the KBs 3 times
*You must stop rowing if your partner drops the KBs
5 minutes of burpee box overs – 20/24″
5 minutes rest
4 minutes of shuttle sprints-length of gym
4 minutes rest
3 minutes of Power Cleans – 105/155#
3 minutes rest
2 minutes of wall balls – 14/20#
2 minutes rest
1 minute of chest to bar pullups
*score is total reps over the 10 minutes