507 North York Street
Suite #6
Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

BLACK AND BLUE

5 Rounds:10 Power Cleans10 Burpees Loading:65/45lb Fundamentals95/65lb Fitness115/80lb RX135/95lb RX+
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STEPPING DOWN

3 Rounds:30 Kettlebell Sumo DL High Pulls150′ Walking Lunge
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TIPPY TOES

With a 25 minute time cap:21-18-15-12-9-6-3200 Meter RunToes to BarBurpees
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PIT FALL

AMRAPx15:15 Kettlebell Swings30 Abmat Sit-Ups1 Rope Climb
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WHIPLASH

AMRAPx18:60 Double Unders45 Air Squats200 Meter Run15 Push Jerks
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TRES VEZES 04-02-19

3 Rounds, Timed Intervals of:1 minute – Calorie Row1 minute – Power Cleans1 minute – Burpee Box Jump Overs (24/20″)*Rest 3 minutes after each round Example Loading By Round:Round 1 – 115/80lbRound 2 – 95/65lbRound 3 – 75/50lb
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ANACONDA 04-01-19

3-Position Squat Snatch Complex:1 rep @ Hip1 rep @ Knee1 rep @ Floor For Time:21-15-9Squat Snatch (95/65lb)Kipping Pull-Ups
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TEAM TITANS 03-30-19

FITNESS, In Teams of 2AMRAPx18 minutes:60 Pull-Ups60 Burpees60 Russian Kettlebell Swings (24/20kg)60 Medball Squat Cleans (20/14lb)60 Kipping Knees to Chest FUNDAMENTALS, In Teams of 2AMRAPx18 minutes:30 Pull-Ups30 Burpees30 Russian Kettlebell Swings (30/20lb)30 Medball Squat...
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R.E.D FRIDAY 03-29-19

FUNDAMENTALSAMRAPx15:6 Deadlift (95/65lb)9 Incline Push-Ups12 Squat Jumps FITNESSAMRAPx15:6 Deadlift (135/85lb)9 HR Push-Ups12 Box Jumps (20″) PERFORMANCEAMRAPx15:6 Deadlift (155/100lb)9 HR Push-Ups12 Box Jumps (24/20″)
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RUNNER UP

“The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness...
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