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CrossFIt Saturday

CrossFit Fortius East – CROSSFIT

Clean and Jerk (EMOM 20min)

“Moneybags” Class (No Measure)

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Sand Bag Run

75 Box Jump Overs (24/20)

50 Clean and Jerks (135/95)

15 Rope Climbs

50 Clean and Jerks (135/95)

75 Box Jump Overs (24/20)

800 Meter Sand Bag Run

L1 400m, 50BJO 20″, Light BB, Laying to Standing

L2 95/65, Laying to Standing Jump Knee to Chest x2,

L3 as Written

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CrossFit Thursday

CrossFit Fortius East – CROSSFIT

Hang Snatch (EMOM 12 (2,2,2,2,1,1,1,1…))

“Rush Hour” Class (5 Rounds for time)

On the 4:00 x 5 Rounds:

14/10 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

L1 10/6 Cal, Light BB or DB x2

L2 12/8 Cal, 95/65

L3 as Written

L4 155/105

“Rush Hour” Endurance (AMRAP – Reps)

14/10 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

L1 10/6 Cal, Light BB or DB x2

L2 12/8 Cal, 95/65

L3 as Written

L4 155/105

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CrossFit Wednesday

CrossFit Fortius East – CROSSFIT

Thruster (EMOM 12 5,5,3,3,3,2,2,1,1,1…)

“Chest Hair” Class (Time)

“Chest Hair”

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

L1 200m Run, Light BB or DB, Ring Rows

L2 75/55, Assisted Pull Ups,

L3 as Written

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CrossFit Tuesday

CrossFit Fortius East – CROSSFIT

“Pharmacy” Class (Time)

“Pharmacy”

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50’s/35’s)

L1 50′ Lunges, 15 Abmat Sit Ups, Light DB

L2 75′ Lunges, 24 Situps, 35/20#

L3 as Written

Rest 3-5 Minutes then…

800M/400M Cash Out (Time)

800M Run

rest 2 Minutes then

400M Run

Note total time including Rest…

if using running clock, minus 3 minutes rest, and time to perform initial WOD

L1 400m/200m

L2 400m/400m

L3 800m/400m