Main – CrossFit

C.R.E.A.M (AMRAP – Reps)

6 min AMRAP
500m Row
AMRAP burpee box jumps (step ups allowed)
(24in/20in) Rx- 18-39, 40-49
(20in for kids)-Rx + put it in

Old Greg (Weight)

10 min to Establish a 1RM of the complex
Power Clean
Front Squat
*2 attempts max on a lift (need to lower weight and hit lift before re attempt at failed weight)
*Tie breaker based on sucessful lifts
ex: complete deadlift, complete power clean, FAIL front squat
score= completed complex + power clean

How Bad Do You Want It?? (Time)

20 min Cap
Row 500m
30 Toe to bar (knee to chest scaled and kids)
30 Front Squats (115lb/75lb Rx)
(95lb/65lb masters Rx) (75lb/45lb scaled)
30 Burpees
30 WBS (20#/14# Rx) (14#/10#)
30 Pull Ups (jumping pull ups scaled)
Row 500m
*kids knee to chest, 55lb front squat, 14# WBS, jumping pull ups)