WOD

AMRAP 4
27 Hang Power Cleans
27 Wall balls 20/14#
27 Calorie Bike
Rest 4:00
AMRAP 4
21 Hang Power Cleans
21 Wall balls 20/14#
21 Calorie Bike
Rest 4:00
AMRAP 4
15 Hang Power Cleans
15 Wall balls 20/14#
15 Calorie Bike

RX Weight on HPC is 115/80#   135/95# Advanced

Sweat Class
Teams of 2
100 Reps of each
Calorie Row
Lunges
KBS
Sit ups
DB Hang Power Clean
Wall Balls
Calorie Row

AMRAP 18
18 Calorie Row
15 Box Jump Overs
12 Toes to Bar
9 DB Front Squats 50/35#

Sweat Class
Same as above (scale DB’s as needed)

NO CLASSES TODAY – Main St. is closed for

https://duvalldays.org/activities-and-games/

SUNDAY is our CROSSFIT BIG ROCK Obstacle Race and the REF Run
Come on down and cheer our runners and little athletes on.

Strength
Bench Press
5×5 increasing

Every 5 minutes, 4x
200 ft. Shuttle Run
3 Wall Walks
100 ft. Single Arm Farmers Carry (AHAP)
30 sec. Hollow Hold

Sweat Class
Teams of 2, AMRAP 20
12/9 Calorie Bike
12/9 Calorie Row
12 Thrusters 65/45#

*Partners complete full rounds before switching.

Filthy 50
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings 35/26#
50 Walking Lunges
50 Toes to Bar
50 Push Press 45/35#
50 Good Mornings 45/35#
50 Wall Balls
50 Burpees
50 Double Unders

Sweat Class
Same as above Team of 2

3 RFT
600m Run
16 Deadlifts 225/155#
60 Double Unders

Sweat Class

Skill: Deadlifts

Team of 2
3 RFT
300/200m Row
25 Russian Kettlebell Swings 70/53#
10 Box Jumps with step down 24/20″

Time Cap: 14 minutes
Alternate rounds with your partner; one person working at a time.

Grace
For Time:
30 Clean and Jerks 135/95#

Sweat Class
12 min AMRAP
3 Push-ups
6 Sit-ups
9 Squats
12 Deadlifts

Rest 3 minutes

3 RFT
8 Power Cleans
8 Pull-ups
8 Power Cleans
8 Toes to Bar

“Murph”