Life is 10 percent what happens to you and 90 percent how you respond to it.
Coastside CrossFit – Class
Metcon (AMRAP – Rounds and Reps)
4 Rounds
3 Minute AMRAP 3 Minute Rest
9 Hang Cleans
7 Toes Through Rings
5 Bar Facing Burpee
4 Rounds
3 Minute AMRAP 3 Minute Rest
9 Hang Cleans
7 Toes Through Rings
5 Bar Facing Burpee
Emom 28
1 – Row
2 – 5 Hang power Snatch
3 – Handstand Walk
4 – Rest
10 Min MARAP
1-5 Muscle Ups
10 DB C&J
20 Air Squats
3 Rounds
Min 1 – Row
Min 2 – DB Snatch
Min 3 – Box Jumps
Min 4 – DB C&J
Min 5 – Wall Ball
Min 6 – Rest
2-4-6-8-10-8-6-4-2
HSPU
KB Swing
3 Rounds
40 OH Lunges
800m Row
400m Run
20 PU/ 10 C2B/ 5 BMU
3 Cleans
3 Front Squats
3 Push Jerks
*AMRAP for as long as possible*
1 hang power clean + 1 power clean
15 Min AMRAP
9 Hang Power Cleans
7 Box Over Jumps
5 HSPU
Linear Progression
30 Minutes
5 Bench Press
3 Rope Climbs
100 Double Unders
*not for time or sets*
3 second pause
With a Partner
10 Minute Cals
*one work one odd object hold*
