AMRAP 10

Buy in - 40/30/20 cal row (Rx/Int/Sc)

2/2, 4/4, 6/6, etc

Toes to bar/Knee ups/Sit ups

Clean and jerks (135/95 - 95/65 - 75/55)

*2(Rx)/1(Int/Sc) rope climbs after each round

1 Sultans of Sweat CROSSFIT ST. CATHARINES
2 That's WOD she said CROSSFIT ST. CATHARINES
3 Two peas in a WOD CROSSFIT ST. CATHARINES
4 Kipping it Real CROSSFIT ST. CATHARINES
5 Beautiful Beasts CROSSFIT ST. CATHARINES
6 Ageless CROSSFIT ST. CATHARINES
7 Burpees Without Borders CROSSFIT ST. CATHARINES
8 WOD Did We Get Into CROSSFIT ST. CATHARINES
1 Chalk, Sweat & Beers CROSSFIT ST. CATHARINES
2 Working Hard or HARDLY WORKING CROSSFIT ST. CATHARINES
3 Hakuna Masquata CROSSFIT ST. CATHARINES
4 Weights Before Dates CROSSFIT ST. CATHARINES
5 Chalk Stars CROSSFIT ST. CATHARINES
6 Trouble Unders CROSSFIT ST. CATHARINES
7 Vodka Woders CROSSFIT ST. CATHARINES
8 Pitter Patter CFSTC
1 HuffleBuff CROSSFIT ST. CATHARINES
2 Ace and Gary CROSSFIT ST. CATHARINES
3 Miz CROSSFIT ST. CATHARINES
4 Back Corner Bullies CROSSFIT ST. CATHARINES
5
6
7
8

EMOM for AMReps - Each partner completes 1:00 at each movement

1. BMU/C2B/Pull ups

2. Pistols/DB Front Squats/Jump Squats

3. HPSN (115/85) / HPSN(95/65) / HPCL(75/55)

4. Wall balls

5. KB Swings

1 Sultans of Sweat CROSSFIT ST. CATHARINES
2 That's WOD she said CROSSFIT ST. CATHARINES
3 Two peas in a WOD CROSSFIT ST. CATHARINES
4 Kipping it Real CROSSFIT ST. CATHARINES
5 Beautiful Beasts CROSSFIT ST. CATHARINES
6 Ageless CROSSFIT ST. CATHARINES
7 Burpees Without Borders CROSSFIT ST. CATHARINES
8 WOD Did We Get Into CROSSFIT ST. CATHARINES
1 Chalk, Sweat & Beers CROSSFIT ST. CATHARINES
2 Working Hard or HARDLY WORKING CROSSFIT ST. CATHARINES
3 Hakuna Masquata CROSSFIT ST. CATHARINES
4 Weights Before Dates CROSSFIT ST. CATHARINES
5 Chalk Stars CROSSFIT ST. CATHARINES
6 Trouble Unders CROSSFIT ST. CATHARINES
7 Vodka Woders CROSSFIT ST. CATHARINES
8 Pitter Patter CFSTC
1 HuffleBuff CROSSFIT ST. CATHARINES
2 Ace and Gary CROSSFIT ST. CATHARINES
3 Miz CROSSFIT ST. CATHARINES
4 Back Corner Bullies CROSSFIT ST. CATHARINES
5
6
7
8

4 Rounds for Time

10 strict HSPU/deficit push ups/push ups

12 deadlifts (225/155) / (185/125) / (115/75)

20ft/arm OH walking lunges (Sc - front rack)

*Split push ups and deadlifts - lunge together

1 Sultans of Sweat CROSSFIT ST. CATHARINES
2 That's WOD she said CROSSFIT ST. CATHARINES
3 Two peas in a WOD CROSSFIT ST. CATHARINES
4 Kipping it Real CROSSFIT ST. CATHARINES
5 Beautiful Beasts CROSSFIT ST. CATHARINES
6 Ageless CROSSFIT ST. CATHARINES
7 Burpees Without Borders CROSSFIT ST. CATHARINES
8 WOD Did We Get Into CROSSFIT ST. CATHARINES
1 Chalk, Sweat & Beers CROSSFIT ST. CATHARINES
2 Working Hard or HARDLY WORKING CROSSFIT ST. CATHARINES
3 Hakuna Masquata CROSSFIT ST. CATHARINES
4 Weights Before Dates CROSSFIT ST. CATHARINES
5 Chalk Stars CROSSFIT ST. CATHARINES
6 Trouble Unders CROSSFIT ST. CATHARINES
7 Vodka Woders CROSSFIT ST. CATHARINES
8 Pitter Patter CFSTC
1 HuffleBuff CROSSFIT ST. CATHARINES
2 Ace and Gary CROSSFIT ST. CATHARINES
3 Miz CROSSFIT ST. CATHARINES
4 Back Corner Bullies CROSSFIT ST. CATHARINES
5
6
7
8

Obstacle Course

Both athletes will complete the course together as fast as possible.

1 Sultans of Sweat CROSSFIT ST. CATHARINES
1 That's WOD she said CROSSFIT ST. CATHARINES
1 Two peas in a WOD CROSSFIT ST. CATHARINES
1 Kipping it Real CROSSFIT ST. CATHARINES
1 Beautiful Beasts CROSSFIT ST. CATHARINES
1 Ageless CROSSFIT ST. CATHARINES
1 Burpees Without Borders CROSSFIT ST. CATHARINES
1 WOD Did We Get Into CROSSFIT ST. CATHARINES
1 Chalk, Sweat & Beers CROSSFIT ST. CATHARINES
1 Working Hard or HARDLY WORKING CROSSFIT ST. CATHARINES
1 Hakuna Masquata CROSSFIT ST. CATHARINES
1 Weights Before Dates CROSSFIT ST. CATHARINES
1 Chalk Stars CROSSFIT ST. CATHARINES
1 Trouble Unders CROSSFIT ST. CATHARINES
1 Vodka Woders CROSSFIT ST. CATHARINES
1 Pitter Patter CFSTC
1 HuffleBuff CROSSFIT ST. CATHARINES
1 Ace and Gary CROSSFIT ST. CATHARINES
1 Miz CROSSFIT ST. CATHARINES
1 Back Corner Bullies CROSSFIT ST. CATHARINES