Darren@CrossfitCDI.com | CALL US 717-881-6901
2560 Eastern Blvd York, PA 17402
4×5 Weighted Pull-ups (same weight)
4×3 min AMRAPS (1 min break in between)
10 Thrusters
5 Toes to Bar
Skill work: Hang Snatch (bar or PVC only)
For 10 Minutes:
Thruster / push press / push jerk / split jerk 1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk …
5 Rounds for time:
10 Power Cleans
15 Push-ups
20 Stiff Legged Sit-ups
“Circle of Squats”
For 5 minutes:
Every participant uses a medicine ball as a target. Working clockwise, each takes a turn squatting and …
3×5 Deadlift (same weight)
20 Minute AMRAP
5 Shoulder to Overhead
6 Front Squats
7 Sit-ups
8 Shuttle Runs
8 Minute AMRAP
5 Chin-ups
7 Amer. KBS
9 Burpees
10 Min. EMOM
6 T2B
15 Squats
5 Minutes
Max DU’s
3 Minute AMRAPx4 with 1 minute rest between
3 SDHP
6 Push Press
9 Sit-ups
8x10sec on 20sec off
Hollow body Rocks
Wt’d Ring Dips 4×3