2 Sets on the 4:00:
600m Run
In Remaining Time: High Plank
3 Minutes Rest
3 Sets on the 3:00
400m Run
In Remaining Time: High Plank
3 Minutes Rest
4 Sets on the 2:00
200m Run
In Remaining Time: High Plank
5 Rounds:
12 Deadlifts (95/65)
12 Bar-Facing Burpees
Directly Into...
5 Rounds:
9 Hang Power Cleans (95/65)
9 Box Jumps (24"/20")
Directly Into...
5 Rounds:
6 Push Jerks (95/65)
6 Burpee Box Jumps (24"/20")
Snatch
Build to Heavy Double
(Not Touch & Go)
3 Rounds For Time:
500m/400m Row
12 Overhead Squats (95/65)
21 Toes to Bar
For Time:
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
200 Meter Farmer's Carry (50's/35's)
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
200 Meter Farmer's Carry (50's/35's)
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
7 Rounds For Time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees
Bench Press
Build to Heavy Set of 5
For Time:
2,000m/1,600m Row
Every 500m/400m:
20 Alternating Dumbbell Snatches (50/35)
Power Clean
Build to Heavy Set of 5
For Time [25 Minute Cap]:
50 Power Cleans (115/75)
200 Double Unders
1 Mile Run
5 rounds
1 Minute Plank
100m Kettlebell Farmer's Carry (53's/35's)
15/12 Calorie Row
AMRAP 18
2 Power Clean (185/135)
4 Box Jumps (30"/24")
6 Burpees
200m Run
Split Jerk
Build To A Heavy Set of 2
4 Rounds For Time
30/24 Calorie Row
20 Toes To Bar
10 Thrusters (95/65)
AMRAP 2 x 5 Rounds
12/9 Calorie Bike
100m Run
Max Alternating Dumbbell Snatches (50/35)
Rest 2 Minutes
Build to Heavy Set of 6
Back Squats
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (20/14)
2 Burpee Pull-ups
15 Wall Balls (20/14)
3 Burpee Pull-ups
15 Wall Balls (20/14)
For Time:
100 Double Unders
80/60 Calorie Row
60 Box Jump Overs (24"/20")
40 Single Dumbbell Push Jerks (50/35)
200 Meter Kettlebell Farmer's Carry (50's/35's)
Build to Heavy Set of 5
Power Snatch
AMRAP 9:
21 Deadlifts (115/75)
15 Toes to Bars
9 Power Snatches (115/75)
AMRAP 20
10 Hang Power Cleans (95/65)
10 Push Press (95/65)
10 Lateral Barbell Burpees
5 Rounds:
AMRAP 5:
400m Run
30/20 Cal Row
Max 25' Walking Lunges
Rest 2 Minutes Between Rounds
1 Rep = 25'
*COME WATCH OUR ATHLETES AT 430P AND 530P AND THEN……
BRING YOUR OWN BEER 630P (PIZZA PROVIDED)
CrossFit Open 22.3
For Time:
21 - 15 - 9
Deadlifts (135/95)
Box Jump Overs (24/20)
Directly Into...
9 - 15 - 21
American Kettlebell Swings (53/35)
KB Goblet Box Step Ups (24/20)
Overhead Squats
5 Sets of 5 Reps
AMRAP 2-2-2-3:
2 Rope Climbs
200 Meter Run
Max Overhead Squats (75/55)
1 minute rest betweens AMRAPs
For Time [35 Minute Cap]:
50 Shoulder to Overhead (115/85)
3,000 Meter Row
100 Burpees
Partition However You'd Like