CrossFit Brutality - Boylston, MA
79 Main ST
Boylston, MA 01505
508 869 6500
crossfitbrutality@gmail.com
Happy Birthday Allyson B
WOD
1 MIle Run
33 Power Clean
1 Mile Run
33 Push Jerks
For Time
10 MIN AMRAP
15/12 Cals Assault Bike
15 T2B
Rest 5 MINS
15 DB Bent over rows
50 FT DB Front Rack Walking Lunge
3 Rounds For time
10 Hang Power Snatches
15 Ring Dips/ 20 Bench Dips
20 Wall Balls
Run 400 M
5x5
Back Squats @65-75 %
3-4 Rounds
OH Walking Lunges with plate
20 Secs
Russian Twists
Seal Walks
GHD Situps
Plate Push
24 MIN EMOM
1. 8-15 Cals on Rower
2. 5-10 Pullups
3. 25-50 DU
4. 5-10 Burpees
5 rounds for Time
400 M Run
25 Situps
15 KB Swings
20 MINs
Run 800 M
Then
AMRAP
5 Power Cleans
10 Russian Swings'
30 DU
5 Rounds for time
DB Snatches (Alternating)
20-18-16-14-12
AFTER PARTY
Bullet Proof Shoulders
Bench Press
3x8-10 @70-75%
DB One ARM Row
3x8-12
DB One ARM Bench Press
3 Rounds
Band Tricep Smash
30 secs
DB Hammer Curls
Chin ups
5 Rounds with a 4 Min Running Clock
100 FT Farmers Carry
100 FT Sled Push
100 FT Walking Lunge
MAX T2B/Max Cal Assault Bike
2 MIN Rest
Page 8 of 168
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