January 2023

For Time 75 Burpee Box Jump Overs (24”/20”)Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)

For Time50/40 Calorie Assault Bike (40/32 Echo)50 Pull-ups50/40 Calorie Assault Bike (40/32 Echo)

2 RFT12 Devils Press (50s/35s)50 Double Unders8 Devils Press (50s/35s)50 Double Unders4 Devils Press (50s/35s)50 Double Unders-rest 2 minutes between rounds-

CrossFit Games Open 12.4 12-minute AMRAP of:150 Wall-Ball Shots, 20# / 14#90 Double-Unders30 Muscle-ups

For Time (Teams of 2)6 sets (each/1:1)100ft Dumbbell Farmer Carry (70s/50s)6 High Box Jumps (36″/30″)

For Time100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

3 RFT20 Handstand Push Ups30 Toes to Bar20 Front Rack Walking Lunge (95/65)

For Time500-400-300-200-100mRow50-40-30-20-10Air Squats*Female Distance: 400-320-240-160-80

CrossFit Games Open 11.2 15 Min AMRAP9 Deadlifts, (155/100)12 Push-ups15 Box Jumps, (24″/ 20″)

For Time (Teams of 2)120 GHD Sit-ups12 Rope Climbs (Or 40 Strict Pull Ups)240 Wall Balls (20/14)(10’/9′)