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A1. Straight Leg Hip Raise 5 x 7-9
A1. Contralateral Dumbbell Floor Press 5 x 7-9

Complete 4 rounds

Wall Balls, 70 seconds
Rest, 40 seconds
Jumptouches, 70 seconds
Rest, 40 seconds

 

http://crossfitmass.com/30941-2/

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A1: L-Sits 5 x 45 seconds, rest 40
A2: Sorenson hold 5 x 45 seconds, rest 40

As many rounds as possible in 18 minutes

Russian Kettlebell Swing, 21
Air Dyne, 15 calories
Push-ups, 9

 

http://crossfitmass.com/30938-2/

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A1. Russian Step-up 5 x 7-9
A1. Bent over 90° Row 5 x 7-9 3012

Complete the following in 10 minutes.

95 pound Clean, 10 reps
135 pound Clean, 10 reps
155 pound Clean, 10 reps
185 pound Clean, 10 reps
205 pound Clean, as many reps as possible

 

http://crossfitmass.com/30935-2/

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A1. Supinated Snatch Grip Deadlift 5 x 7-9
A1. 1 Handed Dumbbell Z-press 5 x 7-9

Complete 4 Rounds

Dumb Bell Hang Power Cleans, 70 seconds
Rest, 40 seconds
Prisoner Step-ups, 70 seconds
Rest, 40 seconds

 

http://crossfitmass.com/30929-2/