For time: 30:00 TC 20 Over the Rower Burpees 2000 Meter Row 2 Mile Outside Run

Pick Your Own Partner Complete this 22:00 AMRAP: Partner 1: 5 Pull Ups 10 HR Push Ups 15 Ball Squats Partner 2: 10/8 Calorie Bike (w/ reset) Partners switch every round

Complete for time: 21 DB Snatches Arm 1 21 Lateral Burpee over DB 21 DB Snatches Arm 2 21 Lateral Burpee over DB 15 DB Snatches Arm 1 15 Lateral Burpee over DB 15 DB Snatches Arm 2 15 Lateral Burpee over DB 9 DB Snatches Arm 1 9 Lateral Burpee over DB 9 DB […]

Complete 5 rounds for time: 10 Knees to Elbows 10 Deadlifts 10 kB Swings 10 Calorie Bike (RX-225/150) (M-180/120) (RX-70/45) (M-55/35)

PARTNER UP 20:00 AMRAP of: 20 Calorie Ski Erg 20 Calorie Row 10 Over the rower Burpees 10 Hang Clean & Jerks 10 Deadlifts (RX-115/75) (M-95/65) *One partner rows while the other Ski’s

Wod #1: 9:00 AMRAP 6/5 Calorie Ski Erg 1 Rope Climb 2:00 REST Wod #2: 9:00 AMRAP 6 DB Push Presses 6 DB Box Step Ups (RX-45/30) (M-35/25)

Complete 5 rounds of: 25 Hang Cleans 400 Meter Run (RX-115/75) (M-95/65) RX= Elbows must go in front of the body, and you must stand all the way up with the bar!

Open Workout 15.3 14:00 AMRAP of: 7 Muscle Ups 50 Wall Balls 10/9’(20/14) 100 Double Unders

Complete 7 rounds of: 12 Deadlifts 9 Hang Cleans 6 Push Jerks (RX-155/105) (M-125/85)

3 mile outside RUN

MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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