Vette City CrossFit

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

“WeWork”

Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter MedBall Run (20/16)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

Strength:

Power Snatch

Build to a set of 5

-Then-

“Scarface”

6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

“Skyscraper”

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike or Row

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike Or Row

“Meter Maid”

For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

“2k Row”

For Time:
2,000 Meter Row

Not for Time:

100 Burpee Buy Out

Strength:

Thrusters

Build to a Heavy 3

-Then-

“Tailspin”

AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Strength:

Bench Press

Build to a heavy 7

-Then-

“Mass Destruction”

AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

“BFF”

Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds