Cary CrossFit

McGhee
150 Reps any way you want of Burpees and Pullups

Bench Press 2RM then…

As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans @ body weight
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of “Cindy”

Complete 5 rounds for time:

8 Front Squats
20 Lateral Burpees

8 rounds

5 Overhead Squats
5 Weighted Pullups

3 Rounds on 7 minute interval

10 Kettlebell Swing (24kg)
40m Walking Lunges
10 Burpees
40m Backward Run
10 V-Ups
40m Farmers Walk w/ weight in Right hand
10 Rocket Jumps
40m Farmers Walk w/ weight in Left hand
250m Row

14-10-6
Kettlebell Swings 32 kg
DB Thrusters 50 lbs
Pull Ups

Bench Press 5RM then…

6 Rounds
You have 75 seconds to Complete Each Round.
Once the clock starts it does not stop.
1 - 10m and back 1 burpee
2 - 20m and back 2 burpees
3 - 40m and back 4 burpees
4 - 40m and back 4 burpees
5 - 20m and back 2 burpees
6 - 10m and back 1 burpee

Pullup Max and then….

Back squats with load = bodyweight.

On the minute do 1 rep for the first minute, 2 in the 2nd minute, and so on until you can no longer do the prescribed number of reps in the minute.

Power Clean: 5 x 3 (moderate weight; technique emphasis)

6 x 40m resisted runs
2 x 40m lunges (hands on head)
2 x 40m long jump burpees

10 de-load pushups & 20 chinees between each run / lunge / burpee rep

Bring in the holidays by inviting a friend, family member or colleague to one or more of our December “Guest Days.” We’ll be having guest days on the following dates:

• December 14th, 15th and 16th

We’re encouraging all members to bring a guest to one of their classes, however, if guests cannot attend sessions at the same time as the client they may come at any other available time slot. Guests can attend multiple sessions during the month’s 3 day “guest” period but are limited to a total of 3 visits. Guest sessions apply to all Scholastic and CrossFit / Performance Fitness classes.