CF Adrenaline

Amrap 4
12 Burpees
12 Power Sn**ch 75/55

Rest 2

Amrap 4
9 Burpees
9 Power Sn**ch 95/65

Rest 4

Amrap 4
6 Burpees
6 Power Sn**ch 135/95

For time:
800 m run
Then …
10 rds
5 pull ups
10 push ups
15 squats
Then …
800 m run

For time:
Run, 200 m
15 Push-ups
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Run, 400 m
15 Push-ups
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Run, 600 m
15 Push-ups
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Run, 800 m
15 Push-ups
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Run, 1000 m
15 Push-ups
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

For time
200 m Run
7 L / 7 R SA DB Clean & Jerk 70/50 lb
14 KB Swings 70/55 lb
50-40-30-20-10 Wall Ball 20/14 lb

4 Rounds for time:
25/20 cal Row / Ski
18 Hang Power Clean 135/95
10 Muscle Up

Cap 20 min

For Time:
200-meter run
20 pull-ups
20 hand-release push-ups

400-meter run
15 pull-ups
15 hand-release push-ups

600-meter run
10 pull-ups
10 hand-release push-ups

800-meter run
5 pull-ups
5 hand-release push-ups

150 box step-ups 24/20”

For time:
40 Thrusters 115/85
40 Power Clean
40 Shoulder to overhead
40 Thrusters

For Time:
250 Double Unders
100 Wall Balls 20/14
75 Alternating Dumbbell Sn**ches 50/35

*Every time you break complete Run 200 m

Wod 1
3 Rounds for time
400 m Run
30 Kb Sn**ch 50/35
20 Kb Swings 50/35

Wod 2
Amrap 7 min
Max Reps Burpees

For Quality
Row 1200 m
Then…
3 Rounds
15 Sit ups
15 Hang Squat Clean
15 Scapular Pull ups

For time:
200 m
15 Wall Ball Shots 20/14 lb
10 Squat Clean 165/115 lb

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