Torian CrossFit AMRAP in 25: 21-15-9 Lateral bar burpee Front rack lunge steps 62.5/42.5 Then, 21-15-9 Box jumps 30/24” Front squats 62.5/42.5 Then, Max rep Muscle-ups in remaining time Torian Strength A1) Deadlift 5 X 6 A2) Strict BB Press 5 X 6 B1) Bulgarian Split Squat 5 X 6 B2) Seal Row 5 X 6 C1) Close Grip DB Bench Press 3 X 10-15 C2) Standing BB Curl 3 x 10-15 D) Strict GHD Sit Ups 3 X 20-25

Torian CrossFit A) EMOM for 10: 5 Power clean and jerk *Touch and go, AHAP B) EMOM for 15: 1st - 20 Toes to bar 2nd - 16/12 cal Bike/Row/Ski 3rd - 12 Strict handstand push-ups Torian Gymnastics Core Bar Muscle Up

Torian CrossFit 5 Rounds for time: 30 Wall balls 9/6 (10’) 20 Deadlifts 62.5/42.5 100 Double unders *Rest 2:00 b/t rounds [35:00 Cap] Torian Strength A1) Back Squat 5 X 6 A2) Chin Up 5 X Max B1) Bench Press 5 X 6 B2) Romanian Deadlift 5 X 6 C1) Arnold Press 3 X 10-15 C2) Seated DB Curl Alt. 3 X 10-15 D) Leg Raise 3 X 20-25

TEAM HEATS 🔥 Heat 1 1. 2 Yanks 1 Bloke 2. Pinky & the Brain 3. Missionary Men 4. Iron Curtain 5. The Cheryls 6. Abs, Babs & Core 7. Jazzercise 8. Bec, Kerry, Michelle Heat 2 1. Ay Caramba 2. Toroldians 3. Crafty Beer Hounds 4. Boss Babes 5. Five & Under 6. The Young and the Breathless 7. Unicorns 8. IGLAH Heat 3 1. TBC #2 2. Thrusters 3. Down to the Knee Up 4. Tri Nations 5. Asha, Kristel, Nicole 6. KK 7. IDGAF 8. White Noise Heat 4 1. MOB 2. 10% Of

CrossFit A) Find a 1 RM Power clean [15:00 Cap] Score as Weightlifting: Power clean 1x1 B) AMRAP in 12: 2-4-6-8-10-12 Etc… Strict handstand push-up Toes to bar Power clean 85/55 Strength A1) Incline Bench Press 4 X 8 A2) Trap Bar Deadlift 4 X 8 B1) Front Squat 4 X 8 B2) Pull Up 3 X Max C1) Dip 3 X Max C2) Standing DB Curl Alt. 3 x 10-15 D) Ab Rollouts 3 X 10-15

CrossFit 3 Rounds each for time: 21-15-9 Kettlebell swing 24/16 Overhead kettlebell lunge 24/16 Goblet squat 24/16 *New round every 10:00 Gymnastics Handstand Leg Conditioning

CrossFit For time: 25-20-15-10-5 Power snatch 42.5/30 50–40-30-20-10 Ab mat sit-ups 150-120-90-60-30 Double unders [30:00 Cap] Strength A1) Deadlift 4 X 8 A2) Strict BB Press 4 X 8 B1) Bulgarian Split Squat 4 X 8 B2) Seal Row 4 X 8 C1) Close Grip DB Bench Press 3 X 10-15 C2) Standing BB Curl 3 x 10-15 D) Strict GHD Sit Ups 3 X 20-25

CrossFit E6MOM for 36: 1st - Bike 1000/800m max effort 2nd - Row 500/400m max effort *Alt between machines each round Gymnastics Core Ring Muscle Up

Torian CrossFit “Klepto” 4 Rounds for time: 27 Box jumps 24”(20”) 20 Burpees 11 Squat cleans 65(45) [27:00 Cap] Torian Strength A1) Back Squat 4 X 8 A2) Chin Up 4 X Max B1) Bench Press 4 X 8 B2) Romanian Deadlift 4 X 8 C1) Arnold Press 3 X 10-15 C2) Seated DB Curl Alt. 3 X 10-15 D) Leg Raise 3 X 20-25

Torian CrossFit Team of 2 4 Rounds for time: 10 Rope climbs 15’ 42 Back squats 62.5/42.5 400m Run [28:00 Cap]