10-minute AMRAP:
10 medicine-ball cleans (20/14 lb.)
10 push-ups

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Rest Day

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Watch “CrossFit Affiliates: Still Delivering Health” from CrossFit.com

For time:
500 double-unders

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Don’t forget! We have a YouTube page with workout demos and movement instruction.

25-20-15-10-5 reps for time:
Dumbbell floor presses
Deadlifts
*After each set of deadlifts, complete 50 plate foot taps

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Stay up-to-date with workout demos, news, and announcements on our Instagram and Facebook pages!

16-minute AMRAP:
10 dumbbell bench rows, right arm
10 box jumps
10 dumbbell bench rows, left arm
10 toes-to-dumbells

Notes: For the toes-to-dumbbells, stand the dumbbell on its end and place in your hands with extended arms.

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Support Your Local Box Fundraiser Workout 3
For time:
50 dumbbell deadlifts
50 sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

20-minute time cap

14-minute AMRAP:
4 handstand push-ups
6 burpee box jumps
8 V-ups

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

7 rounds for total reps:
30 seconds of hang squat cleans
30 seconds rest
30 seconds of back-step lunges (dumbbells on shoulders)
30 seconds rest
30 seconds of push jerks
30 seconds rest

Rest Day

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Watch “Nutrition: The Base of the Pyramid” from CrossFit.com, delivered by Coach Leah

Every minute, alternating:
Standing dumbbell hold (dumbbells at sides)
Burpees
*Work until you complete 100 burpees

Notes: Complete the standing dumbbell hold for the full minute on the even minutes; stand tall, squeeze your butt and keep your belly tight. On the odd minutes, complete as many burpees as you can and continue in this fashion until you complete 100 burpees.