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CrossFit
Metcon (Time) For time: 21-15-9 cal bike deadlift F/M: 125/185
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Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-15… pull-up burpee double-under
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Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 cal row 25ft. kb/db oh walking lunge (right arm) 25 sit-ups 25ft. kb/db oh walking lunge (left arm) *Choose appropriate weight for overhead walking lunge. Something you can maintain stability throughout the lunge
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Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
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Metcon (Time) 5 Rounds for Time: 5 Bench Press * 5 Power Clean** *Choose a weight that is challenging, but you are confident in your ability to complete all 5 reps without a spot **Choose a weight that is challenging and will force you to do singles.
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Press (5@40% – 5@50% – 5@60%) Metcon (AMRAP – Reps) AMRAP 7 2-4-6-8-10… overhead squat toes-to-bar
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Metcon (Time) For Time: 800m run 30 hand-release push-up 400m run 20 hand-release push-up 200m run 10 hand-release push-up
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Front Squat (5@40% – 5@50% – 5@60%) Metcon (No Measure) 4 Rounds Min 1: 15 cal row Min 2: 10 thrusters Min 3: 10 pull-ups Min 4: 15 kb swings Min 5: rest
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CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#
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