CrossFit Jupiter Farms - Exercise Gym & Fitness

For Time:

Dumbbell
Thruster    DU's K-Swing Box Jumps
14              10        10        2
12              10        10        4
10              10        10        6
8                10        10        8
6                10        10        10
4                10        10        12
2                10        10        14

For Time:

OH Plate carry (1x around building) ( 45 / 25)
21 ring pushups
15 mule kicks
9 burpee pullups
800 m run
9 burpee pullups
15 mule kicks
21 ring pushups
OH plate carry (1x around building)

For Time:

100 Squats
90 Double Unders
80 Push-Ups
70 Sit-Ups
60 Jumping Pull Ups

then

50 Squats
45 Double Unders
40 Push-Ups
35 Sit-Ups
30 Jumping Pull Ups

FOR TIME:

21-18-15-12-9-6-3
Frog Hop Burpees
50 m sprint between rds

FOR TIME:

3 muscle ups (sub 4 pull ups/ 4 ring dips)
6 kb swings (55 / 35) (Big Dogs 70)
12 thrusters (115 / 95) (Big Dogs 135)

6 muscle ups
12 kb swings
3 thruster

12 muscle ups
3 kb swings
6 thrusters

20-MINUTE AMRAP OF:

7 pushups
14 Kettlebell power snatch ( 35 / 20) ( 7 each arm)
21 box jumps
Following the 20 minutes then.....
400 m farmers walk for time ( 55 / 35)

3 rounds for time:

7-DeadLifts ( 135 / 95) (Big dogs 155)
7-Slam Balls
7-Kettle Swings
7-Kettle Jumping Jacks (use same kettle/dumbbell as your swing weight)
7-Lunges (stationary per leg or 14 total)

2 rounds for time:

50 squats
40 situps
30 pushups
20 pullups
10 ring dips
1 rope climb

FOR TIME:

400 meter run
21 pullups
21 Med Ball situps
21 jumping squats
200 M run
15 burpees
15 K2E's
15 mule kicks
200 M run
21 pushups
21 back extensions
21 lunges
400 M run

5 ROUNDS FOR TIME:

20 DU's
12 box jumps (30")
9 ring pushups
6 sq cleans (135 / 95) (Big Dogs 155)