24
01
2021
Box jumps Push ups Sit-ups
10 Lateral Box Jump-overs (60/50 cm.) 15 Ring Push-ups 20 Anchored Sit-ups 5 Rounds * Every 90 sec., perform 5 DB Devil’s Presses (17.5/10 kg.)
23
01
2021
KB Partners
In Partners: 6 KB SDHPs (24/16 kg) 6 KB Front-rack Lunges The partners alternate, doing 1 round each in an “I-go-you-go” fashion After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed) AMRAP 25 min.
22
01
2021
Max reps of Pull-ups Presses Row L-sit
Max reps of Strict Pull-ups Max reps of Shoulder Presses (50/35 kg.) Max-calorie Row in 20 sec. Max L-sit Hold for time 3 Rounds Start a clock and begin an attempt at each exercise every 3 min. * CrossFit.com Oct. 31, 2018
21
01
2021
1-rep Squat Snatch
3-position Squat Snatch Then, find a heavy 1-rep Squat Snatch
20
01
2021
Squat-Hold-Pass-throughs-Plank
1 min. Air Squats 30 sec. Rest 1 min. Squat Hold 30 sec. Rest 1 min. Parallette Pass-throughs 30 sec. Rest 1 min. Plank 30 sec. rest 3 Rounds
19
01
2021
Open Workout 16.3
Complete as many rounds and reps as possible in 7 min. of: 10 Power Snatches (35/25 kg.) 3 Bar Muscle-ups