Vette City CrossFit

“Sugar Daddy”

21-15-9:
Deadlifts (225/155)
400 Meter Run

“Cindy Got Jacked”

For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

“Loose Cannon”

3 Rounds:
3:00 Calorie Row
2:00 10m shuttle sprints
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

“Killer B’s”

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

rest 3 minutes

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

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

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

“Friend-ship”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

“Meat Paws”

4 Rounds:
200m run
15 Toes to Bar
9 Hang Power Snatch (95/65)

“Power Outage”

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

“Fran”

21-15-9:
Thrusters (95/65)
Pull-Ups

Overhead Squat

Build to a Heavy Double

“TKO”

For Time:
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)