Vette City CrossFit

Strength Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

-Then-

“Bartender”

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

3 Rounds:
100′ Bear Crawl
20 WallBalls (30/20)
30/21 Calorie Assault Bike

“Mighty Ducks”

Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

“Air Conditioning”

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

“Bar Crawl”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

“Fuller Circle”

For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

“Master Splinter”

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

“Sandy Cheeks”

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans (50/35)

“Thumb War”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Calories
1 Minute Rest