Grace

Grace
30 Clean and Jerk for time
135/95

Run, T2B, Push Ups

4 rounds
400m run
(rain substitute: 100 jump rope + 100 jumping jacks)
10 Toes to bar
10 Push ups

AOD Circuit

Circuit 30/10
Tire Flips
Suicides
Alt DB Snatch
TRX Rip
Sand bag deadlift
Bar Bent Over Row

AMRAP 12

AMRAP 12
7 burpees +
9 Box Jumps +
12 Jump Squats

CrossFit Total

Back Squat X 1
Shoulder Press X 1
Deadlift X 1

The process: Based on your 1 Rep Max (RM)
60% X 5
75% X 3
90% X 1
100% X 1
New 1RM X 1
New 1 RM X 1

Metabolic Blast

20 Min AMRAP

50 Jump Rope

50 Slalom Jumps

50 Jumping Jacks

50 Side box jumps

Jump, K2E, Run

For Time:

21 Box jumps > 21 Knees to Elbows > 400m run

15 Box jumps > 15 Knees to Elbows > 200m run

9 Box jumps > 9 Knees to Elbows > 100m run