bollingercrossfitblog

Monday, December 10

Front Squat 5×3 @ 85% of 1RM

For Time: 20-15-10

Sumo Deadlift High Pulls

Strict Pull-ups

** 15 min cap

5×5 touch n go snatches

25 min AMRAP:
15 push press (barbell) 65/95
15 db snatch 30/50
400m run
*every round, decrease reps by 1. Run stays the same.

“Devil of Ramadi”

4 rounds for time:
8 man makers 50/30
20 deadlifts
24 one arm db thruster 50/30

20 min Row conga:
400m per person

3 rounds:
40 wall balls 14/20
20 burpees

EMOM 10 min:
1: 12 Ring dips
2: 12 challenging push ups

21-18-15-12-9
Front squats (95/135)
42-36-30-24-18
Kb swings

Run 1 mile

“GRACE”
30 clean and jerks for time

Rest 5 min

“ISABEL”
30 power snatches for time

5 Deadlift EMOM for 10 min

For time: 21-15-9

Thruster 65/95

Toes to bar