CrossFit BLUR

For Time:
18-15-12-9-6
back rack Lunge 115/75 rx+ 135/95

75-60-45-30-15
Double Unders

every time you drop the bar or trip on a double under stop and perform 5 burpees

10 error limit

post wod

core 

100 flutter kicks

90 bicycle crunches

80 40 sec per side plank

70 sec plank

60 med...

I. 9 min AMRAP

30 snatches 95/65

20 snatches 115/75

10 snatches 135/85

with time remaining 

as many snatches as possible at 155/105

II. 7 minute amrap

3-6-9-12.........

handstand push ups (scale push ups)

toes 2 bar

"Fran"

21-15-9

Thrusters 95/65

Pull ups 

into...

800m run

50 wall balls

into...

21-15-9

Hang Cleans 95/65

Burpees over the bar

into...

800m run

50 wall balls

*25 minute time cap*

You gotta want it!

For Time:
6 rounds

25 Sit-ups

20 Cal Row
15 Box Jumps
10 Deadlifts 185/125

Metcon (AMRAP – Reps)

5 minutes of:
Burpees

Metcon (AMRAP – Reps)

Then, 5 minutes of:
12 KB Swings

24 Air Squats

Metcon (AMRAP – Reps)

Then, 5 minutes of:
1-rope climbs (scale to strict chin ups)

100 M Run

Metcon (AMRAP – Reps)

Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups

M...

30-Power clean 115/75

30-alt. front rack lunge in place

30-Pull-ups

20-Power clean

20-alt. front rack lunge in place

20-C2B

10-Power clean

10-alt. front rack lunge in place

10-Strict Pullups (RX+ Muscle Ups)

100 double unders (every trip or stop 10 pushups for guys 7 for girls) max 5 errors

then

5 rounds

10 close grip bench press at 80%/60% of body weight

30 situps

then

100 double unders (same penalty rules)

FOR TIME

25 MIN CAP

50 cal row

50 box jump on and overs

50 db snatches alternating 50/35

50 wall balls

50 burpees

50 wall balls

50 db snatches

50 box jump

50 cal row

25 MIN CAP

1 mile run

50 handstand pushups (scale 50 pushups) RX+ STRICT HSPU

THEN....

complete "DT"

DT

12 DEADLIFTS

9 HANG CLEANS

6 JERKS 

155/105

7am YOGA!

5 minutes 

30 back squats (135/85) rx plus front squat

with time left amrap of burpee pull ups 

-2 minute rest-

5 minutes 

40 back squats (135/85) rx plus front squat

with time left amrap of toes 2 bar 

-2 minute rest-

5 minutes 

30 back squats (135/85) rx plus front squat

with...