Torian CrossFit 'Josie' For time, wearing a 20-lb. vest: 1 mile run Then, 3 rounds of: 30 Burpees 4 Power cleans 70/47.5kg 6 Front squats 70/47.5kg Then, 1 mile run

Torian CrossFit Teams of 3 On a 25:00 running clock: A) For time: 400m Run 120 Pull-ups 400m Run 90 Toes to bar 400m Run 60 Bar muscle-ups [20:00 Cap] In time remaining: B) Find a 1 RM Clean and Jerk (any) *Combined total of team mate’s best lifts

Torian CrossFit 3 Rounds each for Reps: AMRAP in 5: 1000/800m Bike OR 500/400m Row/Ski 100 Double unders 10 Power snatch 62.5/42.5 Max burpees over the bar *Rest 5:00 b/t rounds Friday class times: 7 & 8am, Open gym till 3pm

Torian CrossFit A) “Thruster Speed Ladder” For time: (RXD) 5 Thrusters 60/40 4 Thrusters 70/45 3 Thrusters 80/50 2 Thrusters 90/55 1 Thruster 100/60 (Scaled) 5 Thrusters 40/30 4 Thrusters 50/35 3 Thrusters 60/40 2 Thrusters 70/42.5 1 Thruster 75/45 [3:00 Cap] B) Team of 2 AMRAP in 5: Max wall balls 9/6 (10’) *Every time you swap both partners must perform 5 synchro burpees. Burpees do not count towards score.

Torian CrossFit “12 Days of Lift-mas” For time: 1 Muscle-up 2 Strict handstand push-up 3 Overhead squats 42.5/30kg 4 Power snatch 42.5/30kg 5 Toes to bar 6 Push press 42.5/30kg 7 Hang power cleans 42.5/30kg 8 Box jumps 24/20” 9 Thrusters 42.5/30kg 10 Kettlebell swings 24/16kg 11 Lateral bar burpees 12 Sumo deadlift high pulls 42.5/30kg *Perform like the song: 1, then 2+1, then 3+2+1, then 4+3+2+1 etc… [35 min cap] *Credit Mike Towner & CrossFit Lift Monday Opening

Torian CrossFit Team of 3 AMRAP in 25: Run 1000m 50 Synchro burpees (3-person) Run 800m 40 Synchro plate ground to overhead 25/15 (3-person) Run 600m 30 Bar muscle-ups Run 400m Max effort rope climbs 15’ Torian Gymnastics Gymnastics Circuit Torian Recovery: 9am

Torian CrossFit A) Every :90 for 15: 2 Clean and Jerk *Start at 60% and add 5/2.5 every set B) AMRAP in 10: 40 Wall balls 9/6 (10’) 30 Box jumps 24/10” 20 KB sumo deadlift high pull 24/16 Torian Strength A1) Bench Press 5, 5, 3, 3, 1+ @ 75, 80, 85, 90, 95% A2) Weighted Pull-up 4 x 10 B1) Weighted Dip 5 X 10 B2) Bent Over DB Row 4 X 10

Torian CrossFit 3 Rounds each for time: 15 Chest to bar pull-ups 100’ Walking lunge 15 Sandbag cleans 150/100# 100’ Walking lunge 15 Chest to bar pull-ups *New round every 10:00 Torian Gymnastics Core Conditioning Handstands Bar Muscle Ups

Torian CrossFit EMOM for 32: 1. 15/12 cal Row erg 2. 15/12 cal Ski erg 3. 15/12 cal Bike erg 4. Rest 5. 75 Double unders 6. 25 Ab mat sit-ups 7. 75’ Handstand walk 8. Rest Torian Strength A1) Power Clean 3, 3, 3, 3 @ 70, 75, 80, 80% A2) Ring Row 4 X 10 B1) Push Press 5, 5, 5, 3, 3 @ 70, 70, 75, 80, 80% B2) Deadlift 5 X 10 @ 60%

Torian CrossFit A) Behind the neck Jerk 2-2-2-2-2 [15:00 Cap] B) For time: 21-15-9 Power snatch 35/25 Burpee Overhead squat 35/25 Burpee [18:00 Cap] Torian Gymnastics Core Conditioning Handstands Leg Mobility