CrossFit Workouts – Week of April 1st, 2024

Monday
“Then Phantom Menace”
AMRAP 10
5 Bar Muscle Ups
25 CrossOver Single Unders
50ft Kettlebell Walking Lunge (53/35)

-5min Rest-

AMRAP 10
60 Single Unders
15ft Handstand Walk
15 American Kettlebell Swings (53/35)
15ft Handstand Walk

Tuesday
“Attack of the Clones”
Part 1 – 3 Sets AMRAP 3
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Effort Calorie Air Bike
-2min rest after each round-

Part 2 – 1 set FOR TIME
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Air Bike

Wednesday
“Revenge of the Sith”
3 Rounds for Time (RFT)
400m Run
30 GHD Sit Ups OR V-Ups
20 Wallballs (30/20)

Thursday
“The Force Awakens”
21-15-9 For Time
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Pushups

Friday
“Empire Strikes Back”
For Completion
75 Bench Press (135/85)*
*Every break, complete 10 DB Bent Over Rows (50s/35s)

-5min Rest-

75 Ring Rows*
*Every break, complete 10 Bench Dips

Saturday
“Return of the Jedi”
Partner WoD for Time
375/300 Calorie Air Bike OR 5000m Run*

*One partner works at a time BUT “resting” partner is holding 2×70#/2×50# DBs in a farmer’s hold
*Switch on the bike/run as desired