Coast Range CrossFit

4 Rounds For time
25 KB Swings (53#/35#)
15 Burpee Box Jump Overs (24″/20″)
50 Double unders

INT / 55+ RX
35#/36#
20″ FOR BOTH

BEGINNER
15 KB SWINGS 26#/18#
15 BURPEES (NO BOX)
50 SINGLE UNDERS

21-15-9
Strict HSPU’s
10/7 Cal Bike sprint
*You must run the 10/7 cals in under 30 seconds.
*Continue attempting the bike until you can complete in under 30 seconds.

INT / 55+ RX
5″ RISER ON HSPU
ADJUST BIKE AS NECESSARY

BEGINNER
DB STRICT PRESS
No time constraint on bike

TEAMS of 3
ROW 6K
*500m Intervals

INT / 55+ RX
SAME

BEGINNER
3K
*250M INTERVALS

50 Rounds (30 min cap)
3 Wall Balls (30#/20#)
2 T2B
1 Deadlift (345#/235#)

INT/55+ RX
20#/14#
225#/155#

BEGINNER
30 ROUNDS
10#/6#
135#/95#

TEAMS of 3
For max reps
400m farmers walk (70#/53#)
Max calorie Row
Max rounds & reps
100 double unders
20 T2B

*The athlete farmers walking is setting the pace for the other two athletes
*Each athlete will farmers walk, row, and do the double under & T2B workout once
*Score is time + total reps
*Athletes going from row to double under workout will start at the double unders, not where
the last athlete left off.

INT / 55+ RX
53#/35#
75 double unders

Beginner
35#/25#
50 single unders
20 sit ups

AMRAP 30 MIN
5 Devils presses (55#/35#)
3 DB Box Step overs (24″/20″)
1 rope climb

INT / 55+
AMRAP 20 MIN
35#/25#
20″ for both

Beginner
AMRAP 15 MIN
25#/15#
bodyweight step overs
sit – wrap – stands on rope (3 = 1 climb)

Elizabeth
21-15-9
Power Clean (135#/95#)
Ring dips

INT / 55+ RX
95#/65#

Beginner
45#/35#
strict push ups
*if they worked out yesterday switch push ups to bent over single arm DB Rows on each arm

For Time (20#/14# vest if you plan on using one for Murph)
800m run
50 pull ups
100 push ups
200 air squats
Run 800m

INT/ 55+ RX
800m run
50 pull ups
75 push ups
150 air squats
Run 800m

Beginner
800m run
30 tough ring rows
30 tough puhs ups
60 slow and controled air squats
800m run

6 Rounds
Row 500m (Hard, but not Maximum effort)

While resting perform
10 bent over db row each arm (75#/55#)
8 banded bench press

AMRAP 20 MIN
10 Wall Ball (30#/20#)
5 strict hspu
15 second L-Sit (8″ off floor is RX)

INT / 55+ RX
20#/14#
3″/5″ riser

Beginner
10#/6#
DB seated press (25#/15#)
ring plank hold (12″ off the floor)