July 2024

Rest day

“2024 CrossFit Semifinals Event 1”
5 Rounds for time of: 
800 Meter Run MRX 600 Meter Run
10 Clean & Jerks 135/95# Rx+185/125# MRX 95/65#
*Rx+ loads are loads from the event.

Every 2 minutes until the required repetitions cannot be competed in the given time:
10 Burpees Rx+12 Burpees
10 Double Unders
*Add 10 double unders every 2 minutes

“Karen”
For time: 
150 Wallball Shots 20/14# 10/9’ Rx+30/20# 10/9’ MRX 20/10# 9’
Compare to August 13, 2022.

AMRAP in 9 minutes of:
10/8 Calorie Bike
10 Right Arm DB Push Press 50/35# MRX 40/25#
10 Left Arm DB Push Press
Rest 2 minutes
AMRAP in 9 minutes of:
10/8 Calorie Ski
10 Right Arm DB Snatches
10 Left Arm DB Snatches
*Athletes choice of AMRAP to start with.