MLCrossfit.com

Happy New Year!

Rest Day!

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

STRENGTH WOD

Clean & Jerk 85% 3×3

“Freshman 15”

For time:

15 reps of each of the following:

Hang Cleans 95/65

Burpees

Push Press 95/65

Ball Squats

SHPDL 95/65

Thrusters 95/65

Ball Slams 20/14

Situps

Pushups

Back Extensions

Double Unders

Ring Dips/Bench Dips

Knees to Elbows

Kettlebells 55/35

Calorie Row

STRENGTH WOD

Front Squat 80% 5×3

Complete as many rounds in 20 mins

10 Squat Cleans 115lb/85lb

10 pushups

10 box jumps

STRENGTH WOD

Snatch 75% 5×4

5K Row

STRENGTH WOD

Back Squat 1 rep max

REST DAY!

AMRAP in 20 mins

15 Pushups

15 Wall Ball 20/14

15 Situps

STRENGTH WOD

REST DAY

MERRY CHRISTMAS!!!!!!!!!!

REST DAY

3 Rounds for time:

400m run/500m row

25 Box Jumps 24′/20′

25 Pullups

STRENGTH WOD

Deadlift 85% 3×3

3 Rounds for time:

25 Front Squats 135lb/105lb

25 Ball Slams

25 KB Swings 55lb/35lb

25 Double Unders or 75 Singles

STRENGTH WOD

Clean & Jerk 80% 5×3