Max Double-unders AMRAP 5 min. * One person working at a time. Max Rounds 10 Inverted Rows 10 Push-ups AMRAP 5 min. * One round each, “I-go-you-go” style Max Cals Bike AMRAP 5 min. * One person working at a time.
21 Overhead Squats (40/25 kg.) 42 Pull-ups 15 OH Squats 30 Pull-ups 9 OH Squats 18 Pull-ups
200-m Run 20 Weighted Hip Extensions (10/5 kg.) 100-m Carry (15/10 kg.) 10 Front Squats Rest 90 sec. 3 Rounds
3 Power Snatches (70/50 kg.) 5 Bar Muscle-ups 9 V-ups AMRAP 7 min.
10 Front-rack DB Step-ups (20/10 kg.) 10 DB Burpees With time remaining in 3 min., perform AMRAP Lateral DB Box Step-ups (60/50 cm.) 4 Rounds
250-m Row/Run 15 Power Clean + Jerks (30/20 kg.) 500-m Row/Run 20 Power Clean + Jerks 750-m Row/Run 25 Power Clean + Jerks 1k Row/Run 30 Power Clean + Jerks
45 Lateral Bar Jumps 40 Front Squats (40/25 kg.) 35 Lateral Bar Jumps 30 Back Squats 25 Lateral Bar Jumps 20 Overhead Squats 15 Lateral Bar Jumps AMRAP 30 min.
600-m Run 200-m Single-arm Overhead DB Carry – LA (17.5/10 kg.) 20 Single-arm DB Walking Lunges – RA 600-m Run 200-m Single-arm OH DB Carry – RA 20 Single-arm DB Walking Lunges – LA
AMRAP 5 min. Squat Cleans (70/50 kg.) Jerks
2 min. Assault Bike 2 min. Box Jumps (60/50 cm.) 2 min. Superman Hold 2 min. 20-m Shuttle Runs 2 min. Burpee Box Jumps 2 min. Supine Plank Hold
6 Single-arm DB Thrusters (each side) (22.5/15 kg.) 6 Over-unders 15 m. Bear Crawl 5 Rounds
60-cal. Row 50 Toes-to-bars 40 Wall Balls (9/5 kg.) 30 Cleans (60/40 kg.) 20 Muscle-ups AMRAP 14 min.
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.)
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...
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, 20...
3-position Squat Snatch Then, find a heavy 1-rep Squat Snatch
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
Complete as many rounds and reps as possible in 7 min. of: 10 Power Snatches (35/25 kg.) 3 Bar Muscle-ups
