Robert Plank

P6 CrossFit – CrossFit View Public Whiteboard “Dizzybat” (AMRAP – Reps) AMRAP 18: 60 Double-Unders 30 Dumbbell Reverse Lunges 15 Reverse Burpees (No Equipment Version) AMRAP 18: 60 Line Hops 30 “Odd-Object” Reverse Lunges 15 Reverse Burpees

P6 CrossFit – CrossFit View Public Whiteboard “Kansas City” (AMRAP – Reps) 5 Rounds of AMRAP 3: 6 Burpees 8 Alternating Single Arm Squat Cleans 10 Lateral Over-And-Back DB* *New standard: Hopping over and back = 1 rep (No Equipment Version) 5 Rounds of AMRAP 3: 6 Burpees 8 Odd-Object Squat Cleans 10 Lateral Over-And-Back

P6 CrossFit – CrossFit View Public Whiteboard Support Your Local Box Workout 2 (Time) For time: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees Time cap: 15 minutesSingles are not a scaled option for this workout. Support Your Local Box Workout 2 Scaled (Time) For time: 50 Jumping

P6 CrossFit – CrossFit View Public Whiteboard Dubstraw (AMRAP – Reps) AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double-Unders 20 Burpees 40 Double-Unders (No Equipment Version) AMRAP 15: 20 “Odd-Object” Ground-to-Overhead 20 Lateral Hops over “Odd-Object” 20 Burpees 20 Lateral Hops over “Odd-Object”Odd Object Ground-to-Overhead: https://bit.ly/P6CFG2OH Hops over various objects: https://bit.ly/P6CFHOVOD

P6 CrossFit – CrossFit View Public Whiteboard Snupcap (Weight) 4 Rounds (20:00 Total) :40s Weighted Hollow Hold, :20s Rest :40s Romanian Deadlifts, :20s Rest :40s Single Arm OHS Hold (L), :20s Rest :40s Single Arm OHS Hold (R), 1:20 Rest Enter the weight usedWeighted Hollow Rocks (you can use this demo as a guide, you

P6 CrossFit – CrossFit View Public Whiteboard Deandos (6 Rounds for time) On the 5:00 x 6 Rounds: 10 Alternating Single DB Power C&J 400m Run 100m Single DB Farmer Carry (No Equipment Version): On the 5:00 x 6 Rounds: Wearing Back Pack: 15 Pushups 15m Walking Lunge 400m Run—————————————— Single Arm C&J (You do

P6 CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 Rounds of: AMRAP 4: 5 Strict Pull-Ups 10 Pushups 15 Air Squats 30 Double-Unders 1 minute rest between rounds 5 Rounds of: AMRAP 4: 15 Odd-Object Rows 15 Pushups 15 Air Squat Hops (over odd-object) 1 minute rest between roundsPull ups

P6 CrossFit – CrossFit View Public Whiteboard Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm 50-lb/35-lb dumbbells

P6 CrossFit – Team WOD View Public Whiteboard Metcon (No Measure) “Deck of Cards” Spades – Goblet Squats Clubs – Burpees Diamonds – Sit-Ups Hearts – Single Arm SnatchesThese are just options for movements but we can chose whatever everyone wants

P6 CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds For Time: 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees or 5 Rounds For Time: 60 “Dot Hops” 40 Sit-Ups 20 Pushups 10 Reverse BurpeesReverse Burpee: www.bit.ly/P6CFRBD Dot Hops: www.bit.ly/P6CFDHD