5-minute AMReps:
Clusters

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Check out our YouTube page for workout demos and movement instruction.

On the minute for 16 minutes, alternating:
12 weighted sit-ups
12 kettlebell swings

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

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