Single-Arm
200-m Single-Arm Farmers Carry – R (17.5/10 kg.) 20 Single-Arm Thrusters – L 20 Mountain Climbers 20 Single-Arm Thrusters – R 200-m Single-Arm Farmers Carry – L 2 Rounds
Pistols Dips&DU
12 Alt. Pistols 12 Ring Dips In what is left of 2 min., perform: AMRAP Double-unders 5 Rounds
Row 500 7 OH Squats
Row 500 m 7 Overhead Squats (75/50 kg.) Rest 3 min. 4 Rounds
Front-Rack Carry
10 Power Clean and Jerks (40/25 kg.) 10 Alt. Jumping Lunges 100-m Barbell Front-Rack Carry or DBs(17.5/12.5) 3 Rounds
Ladder and Run
6-8-10-12 Front Squats (50/35 kg.) MB Weighted GHD Sit-ups (6/4 kg.) Then, straight into a 1-mile Run.
Max Unbroken KB Swings
In partners: P1 performs Max Set of Unbroken KB Swings (24/16 kg.) P2 Holds the top of a Deadlift (80/60 kg.) BEFORE you switch, P1 (KB Swinger) performs 10 Burpees P2 (Deadlift Holder) performs 10 Deadlifts Switch back...
Heavy to light to fast
10 Hang Power Cleans (80/60 kg.) 10 Ring Muscle-ups 20 Hang Power Cleans (60/40 kg.) 8 Ring Muscle-ups 30 Hang Power Cleans (50/30 kg.) 6 Ring Muscle-ups 40 Hang Power Cleans (40/20 kg.) 4 Ring Muscle-ups
35-25-25
35 Double-unders 25 MB Good Mornings 25 MB Thrusters 4 Rounds
Handstand Walk-Alt. KB Snatches
3 m. Handstand Walk 2 Alt. KB Snatches (20/12 kg) Each round, add 1.5 m. HS Walk and 2 KB Snatches. As far as possible in 10 min.
Double-unders Over-unders MB Sit-ups
75 Double-unders 8 Over-unders (60/50 cm.) 16 MB Sit-ups (9/5 kg.) AMRAP 10 min. 75 Double-unders
CrossFit Open 20.5
For time, partitioned any way: 40 Muscle-ups 80-Cal. row 120 Wall-ball shots, 9/6-kg. ball to 305/285 cm. Time cap: 20 min.
Partner workout 100-100-100
In partners: 100 DB Walking Lunges (17.5/10 kg.) While one person is working, the other person holds the bottom of a Squat. 100 Toes-to-Bars While one person is working, the other person hangs on the Pull-up bar. 100 Dou...
90secEMOM
Perform 1 round every 90 sec.: Odd rounds: 10 Back Squats (40/30 kg.) Run 100 m Even rounds: 15 DB Slams (12.5/7.5 kg.) Run 100 m 15 min. (5 Rounds)
McGhee
5 Deadlifts (125/85 kg.) 13 Push-ups 9 Box Jumps (60/50 cm.) AMRAP 30 min.
400-m KB Farmers CarryX3
400-m KB Farmers Carry (24/16 kg) 30 Parallette Pass-throughs 3 Rounds *Every time you put the KBs down, perform 10 Russian KB Swings before starting again.
1 min Work – 1min Rest
1 min. Assault Bike 1 min. Rest 1 min. Wall Push 1 min: Rest 1 min. Lateral Box Jump Overs (50 cm.) 1 min. Rest 4 Rounds