Med-Ball

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

10 Rounds – Partner (I Go, You Go)

• 1 Med-Ball Carry – D/B. (50/30)
• 3 med-ball ground to overhead
• 5 Hand – Release Push-ups

Both partners go to complete a round.

100 Sit-ups

Time permitting

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 1-2 – Med-Ball to shoulder warm-ups

5 rds of

• 2 heavy med-ball to shoulder (150/100)
• 10 Lateral Ball Slams (30/20)
• 1 down and back KB overhead carry (35’s/25’s)

For Time (partner)

• 75 wall ball stepover/jump over (20/14)
• 50 wall ball push press
• 100 wall ball goblet squats
• 50 wall box step-ups (20″)
• 75 wall ball Squat Cleans

Switch as needed. If the ball touches the ground for anything except the stepover, both partners will receive a 5-burpee penalty.

100 Sit-ups

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

20 Min EMOM (Partner – You go, I go)

• :20 Sec Assault Bike / C2 Bike
• 2 Med-Ball Ground-to-Overhead (100/80)
• 5 Wall Balls (20/14)

Workout provided by Coach Garvin. The original version is for an Individual with a 30/20 wall ball.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

8 – 10 Lateral Ball Slams (20/14) between warm-up sets

8-minute AMRAP

• 4 KB Snatches Left Arm (53/35)
• 4 KB Snatches Right Arm (53/35)
• 12 medicine-ball squat cleans (20/14)

Substitute a KB clean and jerk or clean and press for the snatches if needed.

Workout provided by CrossFit.com

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

10 minute AMRAP (Partner Waterfall)

• 1 heavy-med ball down and back. (100/80)
  • 2 over-the-shoulder at each end
• 10 Wall Balls (20/14)
  

100 Sit-ups

Time permitting

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

For Time (partner – split repeats equally)

• 36, 28, 20
• Assault Bike Cals
• 18, 14, 10
• Heavy Med-Ball to Shoulder (100/80)

2 rd Warm-Up

• 2 x 1 inch worm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

10 rds (recovery paces)

• 250m Row (around 2:05 – 2:20/500m pace)
• 10 down 1. (with med-ball 80/50)
  • DL
  • Floor Press
  • Sit-up

4 rd Warm-Up

• 1 x 1 inch worm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 Wall Balls
• 2 x 5 Hang cleans (45/35), 5 cleans (95/65), 3 cleans (115/85)

15 min EMOM

• Minute 1: 20 Wall Balls (20/14)
• Minute 2: 10 Cleans (115/ 85)
• Minute 3: 15/12 cal C2 Bike
• Minute 4: 5 med-ball over the Shoulder (100/80)
• Minute 5 rest

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

12 Min AMRAP (Partner)

• 1 Cal Row
• 1 Power Clean (135/95)
• 2 Lunges

Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 air squats

Strength

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 155 / 115
• 3 x 5 or 5 x 3 (work set)

20 Min AMRAP (Partner – waterfall)

Team of 2

• 500m C2 Bike
• 2 x Med-Ball Over Shoulder (100/80)
• 10 Push-ups

Team of 3 (switch station when bike is complete)

• 500m C2 Bike
• 3 x Med-Ball Over Shoulder
• 15 Push-Ups