Every Two Minutes For 14:00 (7 Rounds)

Deadlift, 3 Repetitions
Hang Power Clean 2 Repetitions
Thruster, 1 Repetition

Rest as needed then,

On a 3:00 Running Clock,

Minute One: Toes to Bar (Maximum Repetitions)
Minute Two: Kettlebell Swings (53lb. / 35lb. – Maximum Repetitions)
Burpees, Maximum Repetitions

Note: Todays session begins with a progressive weightlifting evolution designed to peak at the most amount of weight possible. Repetitions should be consecutive, and dropping the bar before the final Thruster constitutes a “foul”. The 3:00 running clock evolution is a “one and done” and should be approached like a sprint, with a goal of 20 or more repetitions at each station.



Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ / 5:00 PM – 6:00 PM at Krav Maga)

Our Light workout will be our HQ programming today.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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