Strength/Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy 2 Rep Deadlift
*Build 15-20% heavier than the weight for the workout.
Workout
10 ROUNDS FOR TIME
6 Lateral Burpees Over Bar
2 Deadlift (Very Heavy, Athlete Choice)
12/10 Cal Bike
20:00 Cap
Strength/Skill
EMOM x 8 MINUTES
MIN 1 – 4 Push Jerks*
MIN 2 – 1-2 Rope Climbs
*Building to Workout Weight
Workout
AMRAP x 13 MINUTES
6 Push Jerks (185/135)|(135/95)
2 Rope Climbs
Core Finisher
100 Hollow Rocks
*Every 10 Reps, :30 Plank Hold
OPEN GYM 10AM to NOON
Suggested WOD
PARTNER WORKOUT
TEAMS OF 2…
FOR TIME
1500m Row (alt. every 250m)
60 Burpee Over Bar
40 Power Snatch (135/95)|(95/65)
40 Burpee Over Bar
20 Power Snatch
1500m Row (alt. every 250m)
35:00 Hard Cap
*Workout must be complete in order. Split up reps of Burpee and Snatches any way between partners.
8AM Bootcamp
9AM CrossFit WOD
Workout
FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
10-10-10-10-10
Strict Pull-up
*100m Sprint after every full round
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men’s: 50-lb. dumbbell, 24-in. box
Women’s: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
