wherever life plants you, bloom with grace
Coastside CrossFit – Class
Fortitude (No Measure)
30 Minute EMOM
Odd- 12/15 Cals
Even – 15 Burpees
*scale numbers as needed*
30 Minute EMOM
Odd- 12/15 Cals
Even – 15 Burpees
*scale numbers as needed*
1 Round of DT
*at your heaviest unbroken weight*
12 Deadlifts
9 Hang Cleans
6 Push Press
25 Min AMRAP with a partner
40 Strict HSPU
60 Box Jumps
80 Odd Object Lunge
20 Strict Hspu
30 Box Jumps
40 Odd Object Lunge
10 Hspu
20 Box Junps
30 Ofd Object Lunge
Go every 4:00 for 6 Rounds
50 Double Unders
5 Bar Muscle Ups
5 Hang Power Snatch
*build power snatch each round*
3 Rounds
9 Front Squats
7 TTB
5 Double KB C&J
60 Cals
2 Rounds Increasing Load
9 Front Squats
7 TTB
5 Double KB C&J
40 Cals
1 Round Increasing Load
9 Front Squats
7 TTB
5 Double KB C&J
20 Cals
20 Minutes
Rest 1:1
20 Air Squats
10 BOB
5 Power Snatch
EMOM 24
1- Cal
2- Wall Get Overs
3 – PegBoard/Rope Climb *remaining time d.u*
4 – Rest
4 Rounds
5-4-3-2-1
Deadlift
Strict HSPU
recovery cals 30/40 after each round
“7 Oclock”
7 Min Amrap
14 Wall Balls
7 TTb
Rest
7 Min Amrap
14 DB C&J
7 Pull Ups
Rest
7 Min Amrap
14 KB Snatch
14 Push Ups
25 Min Partner AMRAP
Partner A:
400m Run
Partner B:
6 Cals
3m HSW
1 Rope Climb
