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Weightlifting
Take 15:00 to Establish a 1RM Snatch

Conditioning
“CrossFit Community Cup E3”

For Max Reps
3 Sets
4:00 AMRAP / 2…

Strength
Bulgarian Split Squats + Renegade Rows

10:00 EMOM
Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat
Minu…

Strength
Sumo Deadlift Test

Every 3:00 x 5 Sets
5 x Sumo Deadlifts

Conditioning
“Bases Loaded”
16:00 EMOM
Minute 1: 13/10 Cal…

Strength
Bench Press
Every 2:00 x 5 Sets
5 Reps @ 70%+ of 1RM Bench Press

Conditioning
“Hit and Run”
For Time
3 Rounds
20/15 Ri…

Conditioning
“CrossFit Community Cup E1”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead

Time Cap: 20:00
…

“U-TURN” – PRO
E4MOM x 8
1. 25-37.5m Sled Push
2. 30-40m Sandbag Lunge
3. 20-25 Burpees
4. 30-40 Sit-Ups

1-4: 300-400m Run AFTER …

Conditioning
“The Next Wave”

With a Partner, For Time
5 Rounds:
4 Rope Climbs (15ft)
20 Back Squats (from the Rig)
40/30 Hand-Re…

Weightlifting
Take 15:00 to Establish a 1RM Clean and Jerk

Conditioning
“DT”
For Time
5 Rounds
12 Deadlifts
9 Hang Power Cleans…

Conditioning
“Vaya Con Dios”
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders

Score = Rounds + Reps

…

Conditioning
“PRVN Engine”

AMRAP
10:00 AMRAP
1500m Run
Max Calorie Row (in remaining time)

Rest 5:00

10:00 AMRAP
1500m Run
Max …