Crooked River CrossFit – CrossFit

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100 Burpee Challenge (Time)

100 Burpees

Metcon (3 Rounds for weight)

EMOM for 15 minutes

7 Thrusters at a light weight for 5 minutes

5 Thrusters at a medium weight for 5 minutes

3 Thrusters at a heavy weight for 5 minutes

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 Cal Row

15 Pull-ups

40 Air Squats

15 Pull-ups