041723-042123

Monday

Outer Banks

20min AMRAP

14/10 Cal Ski

16 Push Ups

6 Deadlifts 185/125

12 Pull Ups

1min Reat

Fitness:

DB(2) Deadlifts

DB(2) Bent Over Rows

Rx+:

8 Strict HSPU

225/155

12 C2B

Case of the Core

6min TABATA

-Flutter Kicks

-Side Plank Dip R

-Scissor Kicks

-Side Plank Dip L

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Tuesday

Back Squat

Volume Focus

2 x 10 @60% 2 x 8 @65% 2 x 6 @ 70-75%

Again with the Leg WRK?!

12min AMRAP

200m Run

50ft Walking Lunge (weight optional)

15 TTB

10 DB Thrusters

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Wednesday

Gymnastics Flow

12min EMOM

1) 6-12 Rig/Box Dips

2) 50ft HSW

3) 12/10 Cal Bike

Fitness:

:30 HS/Plate OH hold

Rx+:

2-4 RMU

Fri-nes-Day

8min AMRAP

5 Hang Snatches 95/65

8 Lat Burpees Over Bar

30 Double Unders

Fitness:

5 Hang DB(2) Snatch

8 Lat Burpees over DB

60 Single Unders

Rx+:

135/95

60 Double Unders

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Thursday

For Time W/Partner

100 Cal Row

100 Wall Balls

30 Sand Bag to Shoulder 100/70

100 Cal Ski

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Friday

Cleans For Kalynn

Every 30sec for 30min 1 Clean and Jerk RX: 135/95 RX+: 155/105 RX++: 185/125

in March 2019, tragedy struck the Crossfit community. Kalynn was an avid Crossfit athlete who tragically passed away at 25. While warming up for the WOD at Clermont Crossfit, something she had done numerous times before, Kalynn suffered a brain aneurysm that ultimately took her life. Kalynn loved weightlifting; her favorite lift was the Clean and Jerk, so the coaches at Clermont Crossfit created this workout in memory of her.