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Concrete Body Crossfit

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Archive: Jan 2020

1-31

In Pairs:
800m Run
100 Thrusters
100 Bodyrows
100 Burpees
50 Tire Flips
800m Run

1-29

DB Push Press 5×5 each
paired with
Toes to Bar 5×10

3 Rounds For Time:
400m Run
30 Air Squats
20 Bodyrows

1-28

Olympic Lift

1-27

Barbell Split Squat 5×5 each
paired with
Pullups

10:00 of
2-4-6-8-10-12 etc reps of
KB Swings
Push ups

1-25

23:00 of
1 mile run
2000m Row
then AMRAP
1 Thruster
1 Pull-up
2 Thrusters
2 Pull-ups
3 Thrusters
3 Pull-ups
4 etc

1-24

Goblet Squat 4×10
paired with
DB Snatch 4×3 each

Bent Over Barbell Row 4×10
paired with
Bar Dips 4×10

For Time:
400m Run
then
400m Farmer Walk

1-22

Deadlift 5×5
paired with
Box Jump 5×5

20-18-16-14-12-10-8-6-4-2 reps of:
Burpee Push Ups
Sit Ups

1-21

Olympic Lift

1-20

Strict Press 5×5
with
Pull Ups
with
Ab Wheels 5×10

EMOTM 10:00
10 Swings
10 Air Squats

1-18

AMRAP 8:00
250m Row
10 Calorie Air Bike

AMRAP 8:00
200m Run
20 Wallballs

AMRAP 8:00
100m Farmer Walk
10 Burpees