Steel City Crossfit

Try this:

• Press: 7 sets of 3 reps (at max 3 rep weight)

post load to comments.

Max number of rounds in 20 minutes:

• 10 Kettle Bell swings
• 5 Burpees
• 5 Sumo Deadlift High Pulls

post load and time to comments.

Rest Day.

Deadlift Day!

• 7 sets of 3 Deadlifts.
• Push for a new 3 rep max.

Post load and time to comments.

Try this circuit 5 times for time:

• 10 Individual arm windmill press (per arm)
• 40 Sit-ups
• 20 Push-press
• 10 Pull-ups

THEN:

• 1000m row OR 1600m run.

Try this circuit 4 times for time:

• 20 Kettle Bell swings
• 30 Supermans
• 20 Box Jumps
• 30 Sit-ups or V-ups

Post load and time to comments.

Rest Day.

For time:

• 75 Body Rows
• 100 box jumps
• 100 sit-ups
• 100 squats

Post time to comments.

Complete this circuit 3 times for time:

• 20 strict press
• 10 v-ups
• 20 push-ups
• 10 pull-ups

Post load and time to comments.

Complete as many cycles as possible in 20 minutes:

• 10 Squat
• 25 foot lunge
• 10 Box jumps
• 25 foot lunge

Post amount of reps to comments.