There are no traffic jams along the extra mile
Coastside CrossFit – Class
She Complex
Palmer (Time)
9-12-15
Hang Power Snatch
B.O.B
9-12-15
Hang Power Snatch
B.O.B
3km Run
50 Wall Balls
5 Rope Climbs
40 Wall Balls
4 Rope Climbs
30 Wall Balls
3 Rope Climbs
20 Wall Balls
2 Rope Climbs
10 Wall Balls
1 Rope Climb
4×4 Mnute Rounds
9 TTB
15 Box Step Overs
21 KB Swings
*in te remaining time max bar muscle ups*
In 15 Minutes
Find a 3RM Back Squat
In 15 Minutes
Find a 6RM Back Squat
In 15 Minutes
Find a 9RM Back Squat
1 High Hang Snatch
1 Hang Snatch
1 Low Hang Snatch
1 Snatch Balance
7 Minute Amrap
Dumbell Cluster
*everytime you break 1 rope climb*
In Teams of 3
1 Mile Team Run
150 Pull Ups
275 Push Ups
400 Air Squats + KB Swings
1 Mile Run
*each time you swap athlete, one team member eats a mini egg before you can restart*
2 High Hang Cleans
2 Hang Cleans
2 Low Hang Cleans
In Partner
60-40-20
Hang Cleans
Burpee Over Bar
12 Front Rack Step Ups
9 Strcit Toes to Bar
Max set of Double Unders
Strict Jerk Press (1 Rep Max)
Push Jerk (1 Rep Max)
Split Jerk (1 Rep Max)
5 Minute Amrap
8 DB Snatch
4 Box Over Jumps
2 HSPU
– rest 5 minutes –
Repeat
IN PARTNERS
5 Minute Cindy AMRAP
5 Minute Cal AMRAP
x3