Min 1 – 100m Run
Min 2 – 12/15 Cal Row
Min 3 – 8/10 Cal Bike
EMOM 15:
Min 1 – 100m Run
Min 2 – 12/15 Cal Row
Min 3 – 8/10 Cal Bike
Rx+.. Medball Run 14/20
Buy-In: 800m Burden Run
50 Toes to Bar
75 Power Cleans 75/115
50 Toes to Bar
75 Thrusters
50 Toes to Bar
75 Front Squats
Buy-Out: 800m Run Together
With a Partner:
For time:
Buy-In: 800m Burden Run
50 Toes to Bar
75 Power Cleans 75/115
50 Toes to Bar
75 Thrusters
50 Toes to Bar
75 Front Squats
Buy-Out: 800m Run Together
*you choose the burden, one thing, alternate who carries.
Accessory: Coaches Choice!
Rowing Intervals: 5 Rounds:
1 Min Max Calories
2 Min Rest
3 Rounds:
50m Walking Lunge
18 Ring Dips
9 Deadlifts @ 70% of 1 Rep
Accessory:
3 Rounds:
3 Turkish Get-Up Ea.
30 DB Side Bend Ea.
AMRAP 14:
100m Farmer Carry
10 Russian KB Swings 24/32
20 Ab Mat Sit-Ups
*choose a challenging farmer carry weight for yourself
*Building in weight, barbell cycling, unbroken reps
CrossFit Games “Split Triplet”
5 Rounds:
*Pull of Choice
100 Double Unders
10 Alt. DB Hang Split Snatches 35/50
10 Alt. DB Hang Clean and Split Jerks 35/50
Rx+.. Pull of Choice – 1 Pegboard
*Pull of Choice:
2 Rope Climbs
1 Legless Rope Climb
5 Strict Pull-Ups
10 Kipping Pull-Ups
*challenge yourself, don’t chose the “fast” option!
**DB movements, opposite leg forward. Ex: Right arm snatch, left leg forward.
5 Rounds:
*Pull of choice
100 Double Unders
10 Alt. DB Hang Split Snatches 35/50
10 Alt. DB Hang Clean and Split Jerks 35/50
*Pull of Choice:
2 Rope Climb
1 Legless Rope Climb
5 Strict Pull-Ups
10 Kipping Pull-Ups
*challenge yourself
**DB movements, opposite leg forward. Ex: Right arm snatches, left leg forward.
@85%
4 Rounds:
400m Run
20 Wallball 14/20
*16min TimeCap
Accessory:
3 Rounds:
15 Side Plank Hip Raises Ea.
15 Hollow Rocks