"Are you 10 or 20?"

AMRAP 8 Minutes:

10 Box Jumps (20 inch Box)

20 Kettlebell Swings (American Swings, 16kg)

10 Goblet Squats (16kg Kettlebell)

"Don't Forget Your Backpack"

5 Rounds for Time:

10 Calories Assault Bike

5 Barbell Thrusters (65#)

20 Min Time Cap

Floater WOD

Dumbbell Snatch Ladder:

Complete anytime between the start of the 1st wod and the end of the 3rd wod.  Each rep must start with DB on the ground, the DB cannot touch any part of the body on the way up. Rep is complete when hips are open and arm is fully extended overhead and athlete shows control of the DB. Your score will be the weight of the heaviest DB successfully snatched.

6 DB Snatch 35 lbs

4 DB Snatch 45 lbs

2 DB Snatch 55 lbs

Then 1 DB Snatch each at the following weights: 60 lbs, 65 lbs, 70 lbs, 75lbs

5 Min Cap

"Clean Your Plate"

7 Mins to find your heaviest squat clean:

On a successful attempt do max pull-ups, for each pull-up you add 1 pound to your squat clean for that round. If you miss the squat clean you have to complete 5 lateral jump burpees before your next attempt.  You can then stay at the same weight or increase weight but you cannot decrease weight.


"Bad Mom"

50 KB Snatches 16kg

20 Bump Burps 45# Plate

8 Box Jumps 30in

Run 500 meters with 20# Medball

15 Toes to Bar Pull-Up

8 Ground to Over Shoulder with 65# Atlas Stone

Time Cap 15 Mins 

If athlete does not finish within the time cap, 1 second for each rep not completed will be added to the time.

Sat, November 16, 2019 9:00 AM - 4:00 PM Eastern Standard Time
CrossFit Legitimus
130 Dowd Ave, Canton, Connecticut, United States
CrossFit Legitimus

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