For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes
Bench Press
4 Sets of 10
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
For Time:
1000 Meter Row
800m Run
10 Pull Ups
50 Box Jump Overs (24/20)
10 Pull Ups
800m Run
1000 Meter Row
Hang Power Clean
Build to a Heavy Set of 3
AMRAP 12:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (95/65)
Front Squat
Build to a Heavy Set of 3
AMRAP 15:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)
On the 4:00 x 5 Rounds
30 Air Squats
20 Alt. DB Snatches (50/35)
10 Burpees
CrossFit Open Workout 20.3
Men
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Teams of 3
AMRAP 25:
10/7 Calorie Bike
10 Slamballs (30/20)
100m Run
*Partners complete full rounds, then switch*
Strength EMOM
Odd: 5 Renegade Rows
Even: 5 DB Box Step Ups (each)
- Use same DB's for both movements -
4 Rounds:
1 Minute Box Jumps
1 Minute Goblet Reverse Lunges (50/35)
1 Minute Calorie Row
1 Minute Rest
Thruster
Build to a Heavy Set of 3
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
50 Double Unders
Power Clean
Build to a Heavy Set of 3
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
50-40-30-20-10: Calorie Row
10-20-30-40-50: Walking Lunges
0:00 – 10:00
1 Mile Run
Max Deadlifts (115/85)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Cleans (95/65)
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Power Snatch (75/55)
20 minute AMRAP
4 dumbbell thrusters (men: 50 lb, women: 35 lb)
6 toes to bar
24 double unders
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Run
Bench Press
EMOM x 10
- 5 Reps -
EMOM 20
Odd: 15/ 12 Calorie Row
Even: 15 Burpees
Deadlift
Build to a Heavy Set of 5
AMRAP 12:
6 Double Dumbbell Push Press (50’s/35’s)
9 Deadlifts (185/135)
30 Double Unders
Front Squats
Build to a Heavy Set of 6
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
12 Dumbbell Front Squats (50’s/35’s)
12/9 Cal Bike
1000m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
800m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
600m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
400m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
200m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
Teams of 2
AMRAP 20:
50 Cal Bike
40 Alt. DB Snatch (50/35)
30 Deadlifts (135/95)
200m Run
