For Time:
21 Push Presses (95/65)
5 Rounds of “Strict Cindy”
15 Push Presses (95/65)
3 Rounds of “Strict Cindy”
9 Push Presses (95/65)
1 Rounds of “Strict Cindy”

*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Power Snatch

AMRAP 15:
60 Double Unders
20 Toes to Bar
5 Hang Power Snatches (95/65)
5 Overhead Squats (95/65)

Erin's Birthday Workout

For Time:
10-20-30-40-50
Calorie Bike/Row
Unbroken American Kettlebell Swings (53/35)

*Every break from kettlebell swings, 5 burpees at the end of the workout*

Barbell Complex
Build to a Heavy Complex
1 Power Clean
2 Front Squats
3 Push Jerks

For Time:
10 Power Cleans (115/85)
50 Air Squats
10 Front Squats (115/85)
50 Air Squats
10 Push Jerks (115/85)
50 Air Squats
10 Clusters (115/85)

Strength
On the 1:30 x 6
8 Bench Press

3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24"/20″)

5 rounds:
1 Minute Row Calorie
1 Minute Power Clean (115/85)
1 Minute Ab-Mat Sit Ups
1 Minute Rest

3 Rounds:
100′ Walking Lunge
20 Slam Balls (20/10)
100′ Walking Lunge
20 Slam Ball Squats (20/10)

Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 65/45
Weight 2: 75/55
Weight 3: 95/65
Weight 4: 115/85
Weight 5: 135/95 (AMRAP)

For Time:
1,500 / 1,200 Meter Row
35 Lateral Barbell Burpees
20 Deadlifts (185/135)
35 Lateral Barbell Burpees
1,500 / 1,200 Meter Row

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups
16/12 Calorie Bike Erg
6 Push Presses

*Build in Push Press Weight*

Power Clean
Build to a Heavy Complex
1 Hang Power Clean
1 Power Clean

Kobe Bryant WOD

AMRAP 20:
5 Power Cleans (135/95)
8 Box Jumps (24/20)
24 Wall Balls (20/14)

Strict Pull-ups
Max Unbroken Set

“The CrossFit Total”
Strict Press
Build to a Heavy Single

Back Squat
Build to a Heavy Single

Deadlift
Build to a Heavy Single

5 Rounds:
25 Kettlebell Swings (53/35)
200′ Single Arm Farmer’s Carry (53/35)
20/15 Calorie Row
100′ Walking Lunge

AMRAP 30, Team of 3

60/45 Calorie Row
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
3 Rope Climbs
60/45 Calorie Row
6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
6 Rope Climbs
60/45 Calorie Row
9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats

9 Rope Climbs
60/45 Calorie Row
…
Continue to go up by 3’s

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Sumo Deadlift
Build to a Heavy 3

5 Rounds

AMRAP 3
3 Wall Walks
6 Sumo Deadlift High Pull (75/55)
9 Push-ups

*Rest 1:00 between rounds

Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (155/105)

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
4 Bar Muscle Ups

Directly Into…

3 Rounds:
12 Lateral Dumbbell Burpees
200m Run

Directly Into…

3 Rounds:
12 Lateral Dumbbell Burpees
200m Run

Power Clean & Jerk
Build to a Heavy Single

3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95

10 Rounds:
4 Strict Pull-ups
8 Burpees
12/8 Calorie Row