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A1. Dumb Bell Romanian Dead Lift 6 x 5-7
A1. 1/2 kneeling Filly press 6 x 5-7

Complete 4 rounds

Row, 60 seconds
Rest, 50 seconds
Push-ups, 60 seconds
Rest, 50 seconds

 

http://crossfitmass.com/30903-2/

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A1. Single leg Glute Bridge 5 x 6-8 1
A1. Dumb Bell Glute Bridge Floor Press 5 x 6-8

Complete For time
Row 200 meters
Ring Dips, 25
Row 400 meters
Ring Dips, 15
Row 800 meters
Ring Dips, 10

 

http://crossfitmass.com/30885-2/

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A1: L-Sits 5 x 30 seconds
A2: Sorenson hold 5 x 30 seconds

 

As Many Rounds as Possible in 18 Minutes
Low Bear crawl
Air Dyne
Hanging L-Hold
Air Dyne
Shoulder Taps
Air Dyne

 

http://crossfitmass.com/30881-2/

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A1. Split Squat 5 x 6-8
A1. Bent over Dumb Bell row 5 x 6-8

As Many Rounds as Possible in 9 Minutes

As a Team
Alternating Dumb Bell Snatch
Front Rack Dual Dumb Bell step-ups, 30

 

 

http://crossfitmass.com/30879-2/